WHAT YOU NEED TO DO TO FIRE UP YOUR FITNESS AND IMPROVE YOUR TENNIS SKILLS

04:48 Melka 0 Comments

Are you into tennis? Do you ever feel you could do with some training to help you enjoy your matches more and consistently generate more power from your shots? If so, then you need to do some working out outside of court. You also need to focus on strengthening your core muscles, improving your speed and stamina. If you play tennis regularly, you will probably be aware that quick recovery time between points is crucial. You'd like to keep the injury risk to minimum too? Fear not, you don't have to be committing to a two hour a day training programme to make a difference in your game. Below you will find a workout that takes 35 minutes from start to finish, designed specifically to get your legs work more efficiently on court, make you explosive enough to run after those drop shots and to reinvent your baseline rallies from safe to fierce and dangerous. Do it three times a week and you will soon notice your form is that of a Wimbledon champion. Fire up your fitness now.

WORKOUT SPECIFICATIONS: 
30 MINUTES

3 SETS

SET 1 & 3 COMPRISE THREE EXERCISES
SET 2 - 60 metre SPRINTS 

SET 1 
REPEAT ALL THREE EXERCISES FOUR TIMES
30 SECONDS WORK / 10SECONDS REST
8MINUTES

SET 2

DO SIX TO EIGHT SPRINTS OF AT LEAST 50 METRES LONG

REST UNTIL BREATHING COMFORTABLY AGAIN AFTER EACH SPRINT

APPROX 10 MINUTES

SET 3

REPEAT ALL THREE EXERCISES FOUR TIMES

30 SECONDS WORK / 10 SECONDS REST

8 MINUTES

>BURPEES with PRESS UPS

>SIDE PLANKS 

>JUMP SQUATS

!!!STRETCH!!!

full yoga flow if you have time 

or

>stand with knees slightly bent,reach your arms forward, interlace your fingers, round your upper back and push those hands forward

>runner's lunges both sides

>seated toes reach

>downward dog for hamstrings stretch

>cobra pose (chest and abs stretch)

>triangle pose for side stretch

>camel pose for quads stretch

>body twists in lying position

VARIATIONS:

>break two to three of your sprints into stop and go sequence, run 10 metres as fast as you can and stop rapidly while still running easy 

>do your sprints on the incline

>include change of directions within your sprints

>swap set three for dumbbell hip thrusters; side lunges; hanging leg raises

>swap set three for pull ups; planks with knee to opposite elbow on both sides; crab kicks

Do you know of any other training programmes or a tip that prepares the body for a gruelling tennis session? Please share it in the comment box below. 

Also, remember to pin the picture of your destroyed trainers on our board too. See link HERE