Frustrating when you are called off due to bad weather . So here is a simple workout to cover all areas of your body for tennis players.
Warm up –
- 5-10minutes of Skipping , jogging
- or 10 x squats / 5 x press ups / 10 x situp’s / side to side steps
Leg Circuit – 30sec on / 30s rest x 3
Squats – use a broom and rest on back of shoulders. from standing sit back until thighs are parallel to the floor
Strong legs are required for changing direction when chasing the ball down. Also for leg drive for example when loading for a serve. The squat requires triple extension of the ankles, knees and hips and requires a strong core and back
Bulgarian split squat – use a broom or pole to check balance. from standing lunge forward whilst the back leg resting on a chair .
This unilateral movement is great for balance and ensuring we do not become dominant one side . This position is created when sliding for a ball and we need balance and keep a strong base as we stretch for the ball
Lateral Side lunge – from a read position simply take a wide step and sink down into the out stretched leg with the tracking over the 2 and 3 toe.
strong hips are key for any tennis player with 70-80% of the movements in tennis being lateral (sideways) . You can use a TRX band or a chair to help yo balance in case yo can not get back up ! Try sliding one leg in socks on your kitchen floor,
Core circuit
Body twists – yes s shit name for a exercise . in a high sit up position twist left and right . by touching the floor on the left side with a tenni ball with both hands then twist to the other side with and touch the ball on the floor.
The key here is to have a straight back to keep a robust position whilst you twist the thoracic spine. when coiling for shots we rely on rotational power, we need a strong core in this position to keep good posture through the shot to help accelerate the racket and also decelerate after the shot with out injury.
Plank T twists – From a plank position twist into a t position by turning you body parallel to a wall and balancing using you hand and feet, hold and then swap sides.
When hitting a shot there is high levels or torque going through your body and you need to keep the balance and posture when coiling for a shot
Woodchop – From standing use you racket or weight and swing you arms diagonally
Stating the obvious but imagine chopping wood. the diagonal movement can help with hitting the ball up (topspin) or down (slice) . This requires use of the obliques to accelerate and decelerate the racket / weight with a specific movement to tennis .
