Tennis Conditioning Workout: Players Training for Strength, Get Your Free Fitness Training App

Power Exercises for Tennis Players

  • intermediate level

Looking for a tennis conditioning workout? Find the players training for strength here - get your free fitness training app. 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. Cardiovascular exercises can improve your endurance during those long-lasting games, allowing you to spend more time playing and less time catching your breath on the sidelines. It makes no difference how talented you are with the racket if your footwork or endurance are poor. Tennis conditioning, both on and off the court, can help you increase endurance in all phases of your game. Tennis poses a greater risk of injury than many athletes realize. Long matches necessitate explosive bursts, direction changes, and arm, leg, and body rotations that can strain a muscle. Carpal tunnel syndrome can be caused by gripping the racket, while lateral epicondylitis can be caused by repetitive swinging motions (tennis elbow). It is recommended that you get in shape before focusing on the finer points of your game, rather than just playing tennis to get in shape. Whether you're new to tennis or have been playing for years, it's critical to include endurance training in your workout routine. This way, you can reduce your risk of injury while also getting the most out of any tennis conditioning you do. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

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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