Tennis Conditioning Plan

Power Exercises for Tennis Players

  • intermediate level

Only after developing appropriate flexibility, stability and strength is it safe to start working on power development. This program will focus on multi-planar power development for tennis.

Day 1

This daily workout contains 5 activities, you'll be doing the following activities:

Medicine ball rotational chest pass
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 10

Medicine ball walking lunge with twist
Sets: 4 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 4 Reps: 10

Power step up jumps off box single leg
Sets: 4 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 5 activities, you'll be doing the following activities:

Medicine ball rotational chest pass
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 10

Medicine ball walking lunge with twist
Sets: 4 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 4 Reps: 10

Power step up jumps off box single leg
Sets: 4 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 5 activities, you'll be doing the following activities:

Medicine ball rotational chest pass
Sets: 4 Reps: 10

High cable woodchop to low
Sets: 4 Reps: 10

Medicine ball walking lunge with twist
Sets: 4 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 4 Reps: 10

Power step up jumps off box single leg
Sets: 4 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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