Tennis fitness: baseline warrior workout

Next, use a workout routine/schedule so you know what you’ll be training that day. This way, you don’t waste time at the gym or on the court thinking about what you want to work on. How much time can you realistically put into your tennis exercise routine? It’s important to set goals, but many people set unrealistic expectations for themselves and feel demotivated when they aren’t able to keep up. Start a little slower while you find the right routine, and increase the length and intensity of workouts as you get closer to a competition or tournament. Faigenbaum on the benefits of strength training to performance and injury prevention...

Paul rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball.  Hypertrophy, which is building muscle size, does not necessarily imply strength, although in this foundation phase some muscle building will serve you well for strength development. Keep in mind that aerobic and endurance conditioning will need to be added to this weights program. This is for players who need more specific and individualized - support, programming, guidance and exclusive 1 on 1 attention.

As many get used to playing again after time away from the game, keeping up your fitness whilst at home is still vitally important. This tennis fitness program is a 6 week training plan, with 6 trainings / week and physical tests and assessments to perform before, during and after the program so you can measure your progress 📈. Some of the tennis-specific exercises my trainer and I incorporate into various workout routines to help improve overall strength, power, endurance, on-court movement– and to prevent common tennis injuries. By training just 3-5 days a week, you can boost strength and power, increase endurance, and improve other important aspects of your tennis game. Make sure that you’re getting enough sleep, giving yourself plenty of rest days, and eating a healthy diet that incorporates anti-inflammatory foods like salmon and avocado.

Sprint to the first ball, pick it up and return to where you started. Alternately, you can side-shuffle to focus more on footwork. This exercise can be done before on-court training so you can improve speed and agility without setting aside extra time for off-court training. Nathan and giselle martin have been at the forefront of worldwide, tennis fitness  tennis fitness training training for the past 20 years. Helping players of all levels – from wimbledon champions to social hitters and school kids – reach their potential through improved physical performance, injury reduction, and ongoing education.

In this article, we will cover smart, efficient ways to train that can improve your performance without causing unnecessary strain on your body or your life. Our techniques are useful and beneficial to all players, from beginners to veteran athletes, regardless of physical strength or your exercise background. By adding a few choice exercises for the forearm and rotator cuff muscles to your tennis strength training program, you can significantly reduce the occurrence of stress injuries in these areas.

This repeated effort thread is specific to tennis and we do not encourage players to train this thread year-round. It should be utilized 4-5 times per year, preferably 6-8 weeks out from a major tournament swing, can be used for 2-4 weeks. Tennis is an anaerobic sport with aerobic recovery between points. And that lends itself to high intensity interval training (hiit)—short aerobic sets that target specific fitness areas and muscle groups, with short breaks between each exercise. Not only does hiit closely mirror the physical demands of a tennis match, but it allows you to achieve greater and more focused results in less time than many traditional routines.

If you have the capacity to push yourself and be committed, then try these free workouts. Tennis fitness is important not only because it’s a valid form of exercise (which is good for your overall physical health), but because it can improve your form on the court. And with the tips in this article, you can elevate your game, improve performance training and reduce the risk of injury without taking time away from on-court training or other personal and professional obligations.