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 workout will focus on multi-planar power development for tennis.

Day 1

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

Medicine Ball Rotational Chest Pass
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

Medicine Ball Walking Lunge With Twist
Sets: 4 Reps: 10

High Cable Woodchop to Low
Sets: 4 Reps: 10

Day 2

Rest day!

Day 3

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

Medicine Ball Rotational Chest Pass
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

Medicine Ball Walking Lunge With Twist
Sets: 4 Reps: 10

High Cable Woodchop to Low
Sets: 4 Reps: 10

Day 4

Rest day!

Day 5

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

Medicine Ball Rotational Chest Pass
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

Medicine Ball Walking Lunge With Twist
Sets: 4 Reps: 10

High Cable Woodchop to Low
Sets: 4 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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