Beginner Tennis Workout

Stabilization

  • beginner level

In order to improve tennis performance, one must develop static and dynamic stability. The focus of this program is to improve neuromuscular efficiency (brain muscle communication), increase postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. This program will serve as a base for strength and power conditioning that will follow. This program is designed to last up to four to six weeks and should be done in conjunction with a total body workout. The following exercises are to be performed in vertically loaded fashion with 90 seconds of rest at the end of each circuit.

Day 1

This daily workout contains 6 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 12

Standing single arm shoulder press with dumbbell
Sets: 3 Reps: 12

Lying dumbbell tricep extension on ball (French press)
Sets: 3 Reps: 12

Dumbbell stability ball chest press using single arm
Sets: 3 Reps: 12

Standing dumbbell curl single arm
Sets: 3 Reps: 10

Single leg squat
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 6 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 12

Standing single arm shoulder press with dumbbell
Sets: 3 Reps: 12

Lying dumbbell tricep extension on ball (French press)
Sets: 3 Reps: 12

Dumbbell stability ball chest press using single arm
Sets: 3 Reps: 12

Standing dumbbell curl single arm
Sets: 3 Reps: 10

Single leg squat
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 6 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 12

Standing single arm shoulder press with dumbbell
Sets: 3 Reps: 12

Lying dumbbell tricep extension on ball (French press)
Sets: 3 Reps: 12

Dumbbell stability ball chest press using single arm
Sets: 3 Reps: 12

Standing dumbbell curl single arm
Sets: 3 Reps: 10

Single leg squat
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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