A sixweek neuromuscular training program for competitive junior. Olympic 5s 20 25 75 80 2 1 0 strength 8s 24 30 75 77. Plan your training program to include the following. For each exercise, perform 3 sets of 10 repetitions, resting 60 seconds between sets. Students must pick a workout time and be on time, no showing up late. Strength training for tennis free workout routines. Tennis workout routine for junior and competitive tennis. You can use this tennis workout in the gym or this tennis workout on the court. A properly designed strength and conditioning program can help any player elevate his or her game to a new level. Training recommendations for junior tennis athletes.
For competitive and aspiring junior players, a tennis workout program is designed to deliver them to the collegiate and professional level. A lot of people do not like to work out in gyms, we get this. Many athletes can be disciplined for a workout, a week, or a month. Complete conditioning for tennis complete conditioning.
Injuries may occur in any workout program as with this specific program written by stew smith. Effective conditioning program for junior tennis players juniper. The early goal of a therapeutic exercise program is to promote muscle endurance and improve resistance to. Planting, twisting, and swinging to make a ball go well over 100 mph is.
Learning to incorporate a professional tennis workout program. Follow these strength training tips to ensure your program suits your needs and helps you develop your tennis game. To provide tennis specific conditioning that will improve lateral movement, agility, and footwork. A good tennis workout program will prioritize the muscles of your shoulders and arms, so exercises such as the military press, dumbbell fly, barbell row. Starting at the doubles sideline in a standing position, hold a medicine ball in front of the body photo 1. I tried to separate the workouts to work on one or two muscle groups a day, while giving each group enough time to recover. The united states tennis association usta is the national governing body for the sport of tennis and the recognized leader in promoting and developing the sports growth on every level in the united states, from local communities to the crown jewel of the professional game, the u. Strength training in adult elite tennis players article pdf available in strength and conditioning journal 275 october 2005 with 7,796 reads how we measure reads.
Week of february 11, 18, 25 increase lifting to 3 days a week for 3045 minutes per workout. Learn how to develop well planned tennis workout and strength training plan from mark kovacs, the author of the only usta approved tennis. This study evaluated the effectiveness of a tennisspecific training program on improving neuromuscular indices in competitive junior players. Pdf a sixweek neuromuscular training program for competitive. Program the fitness formula for a wellconditioned texans football player is a simple one. Pdf strength training in adult elite tennis players. It is important to work and maintain the intensity time for each run and sprint, so. But your sport is tennis and that means your workout should include exercises that prevent injury, improve your agility and increase your power. The fitness profile of a texans football player is made up of seven components. Established in 1881, the usta is a progressive and diverse notforprofit organization whose. The free 45 day beginner program dedicated as the father hoog workout i am strong i am fit i am determined i will succeed waiver of liability what you are about to undertake is an advanced fitness program.
A couple introductory private or semi private lessons. The tennis workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Dynamic warmup and flexibility training is an essential element of any prepractice or precompetition routine and helps prepare the body for the demands of todays tennis game. Sample 25week conditioning plan for college tennis players interval interval training involves multiple bouts of runningsprints. Essential tennis is worldwide leader in digital tennis improvement resources. The incredibly effective step by step program we use with.
An ideal tennis workout program will vary depending on each players athletic ability and skill level. Hi all, i made a 4day workout program for tennis strength conditioning based on the recommendations from the usta website. This sample plan for college tennis players has been designed to give college tennis coaches and strength and conditioning coaches ideas as to how the. Seattle prep football summer mesocycle 2012 phase 1 week 1 movement repsset total volume % range speed tempoconditioning c. But if you improve your fitness, you will see huge improvements in your game, especially if you focus on your core. A proper tennisspecific workout plan will increase both your strength and. Recommended minimum training for tennis players who p lay tennis as a basic sport activity. Gallaudet university strength and conditioning program. Pdf this study evaluated the effectiveness of a tennisspecific training program on improving neuromuscular indices in competitive junior players find, read. Perform the workout in a circuit fashion, using the ab training as your rest period from the jog. Relatively tight engagement is necessary in order to optimize the rotator cuff workout.
What to focus on every minute of your workout so you can move better and feel better on court. Strength training for young tennis players activekids. So why in the hell would our main conditioning program consist of training to get our 1 mile, 2 mile, or 3 mile time down under. Benefits, methods and sample programs fartlek is a swedish word for speed play, another name for interval training.
Then once completed, move on to another program and come back to this workout when you feel you need to take it to the next level again. If your sport was power lifting, your workout would emphasize heavy weights. Ultimate tennis training manual tennis conditioning guide for optimal performance todd scott issa, cpt training advisor, mens fitness magazine. While we all love to improve our tennis game, there are times when the process slows down or becomes stagnant completely.
The mission of gallaudet university strength and conditioning program is to assist gallaudet athletes in. We plan the students periodization program beginning with hisher goals for the distant future and working backwards to the present. A tennis training program must be based on solid aerobic endurance to sustain a high work rate for the duration of a game that may last several hours. Train like a tennis player with this conditioning workout. Summer 2010 weight room hours summer 2010 workout times all voluntary workouts will be at panther stadium. Tennis workout top 5 exercises for tennis players youtube. Being that tennis players need to retain top levels of strength, speed, balance, agility, and endurance, paganini employs a multitiered regimen that leaves no skill set or muscle behind. Some of the tennisspecific exercises my trainer and i incorporate into various workout routines to help improve overall strength, power, endurance, oncourt movement and to prevent common tennis injuries. Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a players legs, shoulders, and core. Now this is not to say that the long couple mile jogs dont do any good.
Although gyms offer a greater range of equipment, the truth is you can still get a great tennis workout exercising anywhere. Serving, returning and volleying all require arm strength for both your forehand and backhand strokes. Modern strength and conditioning for tennis miguel crespo. We must address each of these components individually. Therapeutic exercise program for epicondylitis tennis. Some of the tennisspecific exercises my trainer and i incorporate into various workout routines to help improve overall strength, power, endurance, oncourt. A sixweek neuromuscular training program for competitive junior tennis players article pdf available in the journal of strength and conditioning research 249. Weve consulted top fitness experts to help design an exercise program to work all the main areas you need for tennis.
Strength training for tennis can help to prevent injury and enhance oncourt performance. What we offer is tennis specific training programs, written by the best coaches, trainers and athletes in your sport, designed to maximise your sporting performance. This workout program is very intense and taxing on the body, so only do this program for 30 days. The free 45 day beginner program stew smith fitness. If you are like us, watching professional athletes compete in their field is truly inspiring, and as the 2017 australian open is well under way, we have decided to hit the court and train like a tennis pro. A tennis workout routine is more than just a casual daily practice regimen. Tennis fitness challenge try this tennis workout at home. So, you want to be a tournamentlevel tennis player. Anaerobic endurance is also an essential component so that power over each rally, and in each shot within a rally can be maintained to same high level.
Every resistance exercise program must contain exercises that address the demands inherent in the sport or activity the athlete performs. Ttest for agility for 4 weeks of saq training program. The gallaudet university strength and conditioning program is led by stephon healey and his team of assistant coaches. This is not bootcamp, not crossfit, and not just another training program written by a personal trainer. Tennis, racquetball, bicycling, stair stepper, treadmill, elliptical, swimming, etc. Tennis is a sport that requires a variety of physical attributes. Choose any three drills to do as a warmup before a lowerbody weight workout.
Our goal is to provide you with a program that is safe, efficient, and compatible with the physical needs of a football player. All coaches are certified strength and conditioning specialists or working towards their qualification. It is for players who need more specific and individualised support, programming, guidance and exclusive 1 on 1 attention. Grab this free pdf download so you can take your tennis fitness to the next level. Recommended minimum training for tennis players who play tennis as a basic sport activity. Each runsprint is less than 10 seconds to as long as 3 to 4 minutes.
A longterm commitment is necessary to reach and maintain your full physical potential. Tennis is an intense game of stop and go, says marino basic, the fitness coach for milos raonic, a 6 5 and 216pound canadian athlete currently ranked no. Perform one drill continuously for 40 seconds, then rest 20 seconds. The evening workouts are for those who have a job or internship obligation, otherwise you. Use a challenging weight that allows you to complete all reps. Strength and conditioning for tennis continued from page 4 5 vol. To play at an elite level, only the best tennis workout routine will suffice. The tennis fitness academy tfa programs are a step up for players who have completed any of our online tennis strength and conditioning programs.
Strength training and conditioning for tennis player. So, whether you are a seasoned tennis player, or never played a game in your life, these ten exercises will prepare your body for the physical demands this summer sport requires. Here are main benefits of strength training for tennis players. Continue to use a variety of exercises for the upper and lower body. It is important for all tennis players, even young players, to strengthen the muscles of the rotator cuff to maintain a proper strength balance in the shoulder. It is for players who need more specific and individualised support, tennis programming, guidance and exclusive 1 on 1 attention. With young players, the goal of strength training should also be to increase muscular endurance. For over a decade their coaches have been publishing video, audio, and written instruction helping millions of. To improve lower body strengthpower, dynamic balance, and core strength. Selects and prioritises training tasks related to the.
Ultimate tennis training manual tennis conditioning guide. However, there are some general guidelines for developing a tennis workout plan and strength training program. The tennis fitness academy tfa packages are a step up for players who have completed any of our online tennis strength and conditioning programs. Some of the tennis specific exercises my trainer and i incorporate into various workout routines to help improve overall strength, power, endurance, oncourt movement and to prevent common tennis injuries. The purpose of a training programme should be to improve performance at the intensities that are specific to the sport of tennis. Learn more about what makes a great tennis training program. Tennis workout and training programs optimum tennis. For the past 20 years, federer and fitness coach pierre paganini have essentially perfected the art of tennis training.