Good tennis fitness training needs to develop speed, strength, agility, flexibility and stability. So we’ve devised a workout routine which hits each of these areas. Try them out on your next gym visit.
You need plenty of arm strength for those winning serves and forehands. Using sandbells can help you build strength in ways you can transfer to your tennis game.
Stand with your feet shoulder-width apart with the sandbell beside your right foot. Reach down and grab the sandbell, keeping your chest raised. Pick up the sandbell using both hands and lift the weight in an arched motion until it’s overhead, whilst pushing your hips forward. Twist to the left and slam the sandbell down beside your left foot. Pick up the sandbell and repeat the movement on the right side.
Continue this for 3-5 minutes, taking a 15 second break every 45 seconds.
Quick feet are essential for handling tennis matches full of short sprints and lateral movements. These burpee sprints are ideal for building up agility and speed and are a great finisher to a workout.
Place a marker (you can use the sandbell) in the middle of a room. Sprint rapidly towards the marker then perform a burpee. Jog back to starting position then repeat.
Workout for 4 minutes, resting for 15 seconds every 45 seconds.
Being stable on court will help your balance, agility and co-ordination for better executed and more accurate shots. These TRZ pistol shots may leave you muscles quivering but they quickly build strong hamstrings, glutes, quads, core and lower back, and help optimise your power.
Take hold of the TRX handles with your feet together. Raise one foot with other leg straight. Tighten your core and bend your standing leg, lowering down as far as comfortable, then raise back up.
Repeat 10 times on each side.
Using TRX ropes makes this exercise much easier to learn, particular for beginners. If you want more challenge ditch the ropes, and even add a jump as you come back up.
I was just thinking yesterday how fit and fast the tennis players have to be when they sprint for the ball. They are pretty inspiring, and I bet the burpee sprints would help build that kind of explosive fitness.
Great idea! I love Wimbledon and always seem to book a court during this fortnight as I get into the spirit of it all. I would say that TRX pistol squats are especially useful - but tough.