Tennis fitness fundamentals

Creating a specific tennis fitness plan involves addressing various aspects of physical fitness that are crucial for tennis players. Here's a structured plan:

1. Cardiovascular Endurance

- Include activities like running, cycling, or swimming to improve overall endurance.

- Aim for 30-60 minutes of moderate to high-intensity cardiovascular exercise 3-5 times per week.

2. Strength Training

- Focus on exercises that target the muscles used in tennis, such as the legs, core, shoulders, and arms.

- Incorporate exercises like squats, lunges, deadlifts, push-ups, rows, and shoulder presses.

- Perform 2-3 strength training sessions per week, allowing for adequate rest between sessions.

3. Agility and Speed

- Include agility drills, ladder drills, and cone drills to improve footwork, agility, and reaction time.

- Practice directional changes, quick starts, stops, and lateral movements.

- Dedicate 1-2 sessions per week to agility and speed training.

4. Flexibility and Mobility

- Perform dynamic stretches before workouts and static stretches after workouts to improve flexibility and prevent injuries.

- Include exercises that target key areas for tennis players, such as the shoulders, hips, hamstrings, and calves.

- Incorporate yoga or Pilates sessions to improve overall flexibility and mobility.

5. Core Stability

- Strengthen the core muscles to improve balance, stability, and power transfer during tennis strokes.

- Include exercises like planks, Russian twists, bicycle crunches, and stability ball exercises.

- Aim for 2-3 core-focused sessions per week.

6. Tennis-Specific Conditioning

- Mimic the physical demands of tennis through drills and exercises that replicate movements and intensity levels during matches.

- Incorporate interval training, circuit training, and on-court conditioning drills.

- Dedicate 1-2 sessions per week to tennis-specific conditioning.

7. Rest and Recovery

- Allow for adequate rest days between intense training sessions to prevent overtraining and promote recovery.

- Include active recovery activities like light stretching, foam rolling, or low-intensity swimming or cycling on rest days.

Remember to tailor the plan to your current fitness level, individual needs, and schedule.

For customized plans contact with us!