Many people play tennis to get in shape, but it should be the other way around. Tennis is extremely demanding on the body, and if you do not work out, your body will eventually let you down.
This workout will help you achieve the strength and power you need to play competitive tennis. After four to six weeks, your strokes will be more powerful and you’ll be able to get to the ball quicker.
Perform the workout two to three times per week. If time is an issue, split the routine into lower body (first 3 exercises) and upper body (last 4 exercises), alternating between the two.
- Stand tall with your shoulders down and back, and your feet together.
- With a dumbbell in each hand or a bar on your back, lunge backward with your left leg and return to starting position without putting your foot back down (one rep).
- Sets/Reps: 4×8-10 on each side
- Hold a barbell with an overhand grip in front of your thighs, with your hands shoulder-width apart.
- Stand tall with your shoulders down and back, your feet shoulder-width apart and your knees slightly bent.
- Lower the bar, keeping it close to your body.
- Do not allow your back to round.
- Lower until your upper body is almost parallel to the ground, then return to starting position.
- Sets/Reps: 4×8-10
Swiss Ball Leg Curls
- Lie on your back with your arms by your sides.
- Place your legs straight on top of a Swiss ball.
- Lift with your glutes until you form a straight line from your shoulders to your feet.
- Pull the Swiss ball toward you while keeping your hips elevated.
- Return to starting position without dropping your hips.
- Sets/Reps: 3×10-12
- Place your hands on the BOSU (hard side up) and assume a push-up position.
- Maintain a straight line from your head to your feet.
- Lower yourself slowly until your chest is just above the BOSU.
- Return to the up position.
- Sets/Reps: 4×10-12
- Face the anchor point and grasp a TRX handle in each hand.
- Place both feet in front and lean back, maintaining a straight line with your body.
- Pull yourself up until your elbows go back and your hands are beside your chest.
- Slowly return to starting position while maintaining a straight line with your body.
- Sets/Reps: 4×8-10
Single-Arm Standing Row
- Begin in a staggered stance with the pulley directly in front of you at chest level.
- If you’re holding the handle with your right hand, move your right leg back.
- Stand tall with your shoulders down and back, and your arm straight out in front of you, palm down.
- Initiate the movement with the back, pulling the handle towards your body.
- Rotate the hand so that it arrives by your side with your palm facing up.
- Return to starting position.
- Sets/Reps: 3×10-12 on both sides
T’s and Y’s
- Lie on your stomach with your arms out to the sides, so your body forms a T.
- With your thumbs facing up, lift your arms off the ground a few inches and squeeze your shoulder blades together.
- After the prescribed number of repetitions, move your arms forward, forming a Y.
- Lift your arms off the ground a few inches while driving your shoulders down and back.
- Sets/Reps: 2×12