Tennis Training

Are you looking for tennis training ideas and exercises to help you on the court? From workouts to tennis exercise tips for footwork as well as overall strength, let us provide the tips and support.

Strength Training

The following exercises will help increase your body strength, resulting in greater power. Aim to do these strength / aerobic training sessions if possible twice a week, especially in the off season. The members area will give you a full exercise description, plus a number of different workouts to gain all over body strength using both machine and free weights - speed and flexibility to improve your game.

The key area for improving the power behind your serving and returning of the ball, will come from a strong core stability muscle mid-section. Our members area has over 200 different exercises for the abdominals, including a number of different workouts which are suitable for all fitness levels, using body weight - Swiss Balls and medicine balls - why not take a look and see how you and your game can benefit.

SESSION 1 :
 

LOWER BODY WORKOUT INTERMEDIATES 1

Use the following exercises to help strengthen and develop your lower body, aiming to perform each exercise correctly for 30 - 45 seconds, keeping good technique.

Rest for a minimum of 15 seconds prior to performing the next exercise. Once you have worked through all the exercises, walk around for 1 - 2 minutes, taking in some water, and then repeat the complete workout again.

Always warm-up and stretch prior to performing this circuit.

Date Time
HIGH KNEE RUN (CV) WALL SQUAT
(HOLD FOR 30 SECONDS)
STAR JUMPS (CV) FRONT / REAR LUNGE WALK
PLIE LUNGE A / LEG SQUAT THRUSTS (CV)
LYING ABDUCTORS LYING ADDUCTORS

Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next.

If your tired only work for 4 - 6 exercises.
 


SESSION 2 :

UPPER BODY WORKOUT INTERMEDIATES 1

Use the following exercises to help strengthen and develop your upper body, aiming to perform each exercise correctly for 30 - 45 seconds, keeping good technique.

Rest for a minimum of 15 seconds prior to performing the next exercise. Once you have worked through all the exercises, walk around for 1 - 2 minutes, taking in some water, and then repeat the complete workout again for a further 30 - 45 seconds.

Always warm - up and stretch prior to performing this circuit.

Date Time
PUNCHING TRICEP DIPS
DORSAL RAISES SUPERMANS
WIDE ARM DIPS SPEEDBALL
3/4 SWIMMING


Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next.

If your tired only work for 4 - 6 exercises
 


On the next page you can find some specific exercises for your wrists and arms :

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