Get the course at Feel Tennis, Develop maximum serve power. All Rights Reserved. Once fully balanced, jump backward and land on both feet on the floor, bending your knees as you land. I played high school tennis and it was one of my favorite extracurriculars. Landing Jump in place Multi spot jump/ line jump Banana hurdle jumps Bounding Try to keep foot contacts under 150 a day For this reason, you have to work out or at least try to stay in good shape Otherwise, your body might get hurt or even injured. Be sure to slam the ball down methodically, there is no need to rush the exercise. Wakes up the nervous system and gets the brain talking with the muscles. This combined with tennis drills can help improve your game. Repeat the motion a few times and then on the opposite side after you catch the ball. Bring your legs up off the floor at the same time. The motion should be slow and controlled with the fingers of your hands pointing towards the sides. You can perform this stretch either standing or kneeling. Below are a few examples of stretches you can do to prepare for your workout. Reverse the motion now pushing off the opposite leg and continue to go back and forth a total of 20-25 times. After playing in high school and college, I now play in a local league. Example: Pick 2-3 Matrix workouts & rotate through them over a 4 week period. The goal is not necessarily to build up muscle mass, but rather to increase strength and endurance. (adsbygoogle = window.adsbygoogle || []).push({}); Strength training, when combined with on-court training, can be very beneficial to your game. The tennis training program here is very similar to how top juniors in Europe train from the ages of eight to 14 years. When playing tennis, you will be using your legs a lot. Be sure to keep your body straight. Each person also reacts differently to exercise, some may need more strength training, while others may need more aerobic conditioning.eval(ez_write_tag([[468,60],'tennis4beginners_com-medrectangle-4','ezslot_9',104,'0','0'])); When you begin any exercise routine, it’s a good idea to start out slow and warm up little by little. Keep going until exhausted. Repeat the sequence about 20-25 times or until exhausted. Excerpts and links may be used, provided that full and clear credit is given to RadRacquets.com with appropriate and specific direction to the original content. The Seated Row, another great training exercise for tennis strength, also works out the legs and core. Move your head forward and grasp your ankles in front of you until you feel the stretch. Tennis … The nothing-but-forehands drill helps your player improve her movement by requiring her to hit only forehands. Bring the weighted bar back up to about hip height and repeat the motion about 12-15 times. Lie on your side with both knees bent. Stand with your legs more than shoulder-width apart, leaning forward with your knees slightly bent. I’m an avid tennis player and have been playing since I was 6 years old. Stand with your feet hip-width apart and lunge to the front, bending your knees as you step forward. Alternating a few minutes to 65% of maximum heart rate, with 30 seconds to 85% of maximum heart rate. Stand with your feet about hip-width apart, knees slightly bent, and arms to the side. You’ll also probably going to become quicker. Continue to move the ropes up and down with your arms, creating a wave-like pattern in the ropes. Lift your legs off the floor and bring them up until perpendicular to the ground. There are workouts you can do to achieve power and strength you’d need to play tennis. Lead with the back of your hands. After playing in high school and college, I now play in a local league. Copyright 2021 by RadRacquets.com | All Rights Reserved. ​•Have your feet together, and your shoulders down and back.•Take a dumbbell in each hand and lunge backward with your left leg. Lower the dumbbells to the starting position and then rotate your hands so that your thumbs now point down as if you are pouring coke out of a can. With a lightweight dumbbell in each hand, held on your sides at hip level, raise your arms up to about chest height. Return to a standing position but try not to put your foot back down.•That would be one rep, so try to do it 4x8-10 on each side. Here's how the NCHSAA playoffs will work during COVID-19. Place the hand opposite to the lunging leg on the floor. STACK Expert Scott Abramouski prescribes five CrossFit exercises for high school athletes. Starting with your feet positioned just outside of your hips, sink your hips back and down into a squat, then drive up strong through your heels, using your arms for momentum, before landing softly back on the ground. Remember that results do not come about overnight, but rather little by little in incremental steps. Hold for about 30 seconds and repeat doing the same with the other leg. Hold a dumbbell in each hand, about hip level on each side of the body. If you can't stabilize, control and move efficiently with only your body weight, you have no business using heavy external loads. High School Tennis Workouts Focus this summer will be on live ball drills to work on stroke development, forehand, backhand, volleys and serves. Lean your head and upper body forward until you feel a stretch. Rotate the ball back to one side, past your hip, then forcefully throw it forward against the wall and catch it on the rebound. With a set of dumbbells you can perform exercises to help build the leg strength necessary for the rigors of tennis. Repeat the two sequences about 20-25 times each. Hold for about 30 seconds. Like any sport, tennis has its own idiosyncrasies and inside jokes that only the players would be able to understand. Lift yourself up so that your chin passes above the bar, keeping your knees bent and feet crossed behind you. Bring the dumbbells back to the starting position maintaining the 90-degree elbow bend. Just be sure to engage all the muscles that you will be training. Tennis Lesson Plans for TWO Players. Set up on a hyperextension bench with your ankles secured in place and arms crossed in front across your chest. Bring your shoulder blades back down so that they end up in the starting position. Get the course at Online Tennis Instruction, Unlock your serving potential. If you want to make the exercise more challenging, you can increase the intensity by doing hanging leg raises, suspended from a bar. CrossFit training has become more common among high school athletes. This site is owned and operated by Giovanni Valle. Register for one or more! Bring one leg up to your glutes by grasping your foot with your hand, while keeping the other leg straight. Medicine Ball Overhead Toss & Catch Stand with your feet a bit more than should width apart. Drop lunges improve lateral mobility and quickness, which are crucial in tennis. If playback doesn't begin shortly, try restarting your device. The foot should touch the outside of the knee of the straight leg. Bring your shoulder blades off the floor in a controlled manner and hold for 1-2 seconds. •Return to starting position, all while still keeping a straight line with your body. Have your students stand at the center of the service line, ready for a forehand or backhand. Land on both feet and keep your knees bent on the landing. Return to the starting position again and now lunge backward, bending your knees as you go back. Start suspended with your feet off the ground, clasping an overhead bar with both hands. Strength and Conditioning workouts at Schwartz Tennis Center ( STC): - Tournament II Players and Tournament Elite Players are encouraged to workout at STC. Dynamic warm-ups are a great way to do this. You can start out by jogging slowly. See more ideas about fitness tips, tennis workout, fitness. classes (demonstrate short court tennis or portions of the new school curriculum*) b. See more ideas about i work out, fitness motivation, fitness inspiration. Rotate around your torso so that the other hand is pointing to the sky. Strength training for tennis differs from traditional strength training in that the goal is to develop power and agility while at the same time preventing injury. Get the course at Feel Tennis, Learn how to hit forehands with effortless power, Transform your two-handed backhand from powerless to powerful, Transform a weak one-handed backhand into a solid stroke. Bring the bent leg around the straight leg. Again, raise your arms up to about chest height, pause, and lower them again to the starting position. Repeat the motion about 50 times or until you reach the maximum number you are able to do. 15-minute AMRAP workout to do from home during shelter-in-place The certified trainer gets us moving with a 15-minute, high-energy session. When used in combination with strength training, on-court drills can yield good results. With your basket of balls, head to one side of the court and stand on the center service line 2 to 3 feet from the net. Hold a dumbbell or plate weight in each hand, at your sides about hip level, and stand on the balls of your feet. Be sure to keep your back straight and head looking forward (never down) during the motion. The list of exercises below are by no means the only exercises available to you, however, they represent a list of exercises that I have used myself and that I have found to be most effective. Each day you devote to training is another building block towards your goal of becoming a better player. Repeat 20-25 times or until you begin to feel the exercise becoming more difficult to perform. NCHSAA extends mask mandate to all indoor, outdoor workouts How to do it: Stand tall in an athletic position. Be sure to check out the article on tennis drills for ideas. Hold the top position for 1to 2 seconds, then switch sides. The stretch can be done with both hands grasping the bar simultaneously, or one arm at a time. This is the reason you want to strengthen them, but at the same time, you want to remain agile and be able to move explosively. Hold at the top for 1-2 seconds, then slowly and in a controlled manner lower your legs back down, keeping them straight as you come down. Conduct an assembly and promote the kickoff event/registration day c. Host a field trip for school/s at your facility d. Attend monthly/quarterly parent teacher meetings (if offered) e. *Assist with a USTA School Tennis Teacher Training It’s suggested that you do this workout two or three times a week. •Pull the ball toward you while your hips are elevated.•Return to your starting position, but don’t drop the hips.•Repeat this 3x10-12. If you have limited space to work with, simply jog in place for about 5 minutes or so. From here, perform the push-up as you normally would, using your elbows to raise and lower your body. Squat down lowering your glutes to about knee level, and then rise back up again to the starting position. Alternatively, you can use a lat pulldown machine. Tennis 4 Beginners also participates in affiliate programs with Clickbank, ShareASale, and other sites. With participation options for schools of all sizes, we've made it even easier to get your students out of the classroom and onto the tennis court. Take five breaths and then reverse to the other side. Repeat the motion about 20-25 times or until exhausted. Strength provides the power necessary to hit shots with pace and spin as well as the explosive power for sprints and quick direction changes. If regular pull-ups are too difficult to perform, you can use a weight assisted pull-up machine or pull-up assist band. Repeat the same motion alternating with your other leg in front. In addition to strength exercises, there are many drills you can do on the court to improve your conditioning and movement skills. - These workouts are offered after boys high school season until girls high school season. I am compensated for referring traffic and business to these companies. Repeat the motion 25-30 times and then turn on the opposite side and repeat the exercise. Every person is different and training for different reasons. Other upper-body training should also target the … Grasp onto an overhead bar and allow the weight of your body to gently stretch your arms and back. Start with a medicine ball held with both hands above your head and knees slightly bent. Stand on one leg, bringing the other up a bit with your knee bent. Both of these workouts help your groundstrokes stay balanced and consistent, even on your non-dominant side. Perform dumbbell shoulder presses to strengthen your shoulders and to strengthen y… Follow these 13 strength training tips to ensure your program suits your needs and helps you develop your tennis game. Stand about 5 feet, body parallel to a wall, holding a medicine ball with both hands at about waist level. Repeat the squat and jump about 20-25 times. f you enjoyed this article, please don’t forget to tap . - Strength and Conditioning workouts are Mondays/Wednesdays 6:30-7:30pm. As an alternative, you can do regular push-ups in place of the bench press. Place your arms on your hips with your feet about hip-width apart. Bring one of your legs up to your chest, grasping your knee with both hands. If you are able to combine the upper body and lower body exercises in a single workout, then aim for three days a week.eval(ez_write_tag([[580,400],'tennis4beginners_com-large-mobile-banner-1','ezslot_6',127,'0','0'])); Over time, the combination of tennis workouts with on-court training will begin to pay off if you are consistent. Stand with your feet at least shoulder-width apart and lean forward slightly, keeping your knees slightly bent. There are workouts you can do to achieve power and strength you’d need to play tennis. Be sure to keep your elbows bent and tucked to your sides during the motion. Save $29.98 when you buy the series: High School Tennis Coaching Academy 3-Pack; Save $99.94 when you buy the series: The 'New Tennis Coach' Pack; See more products by: Lawrence Eyre See other products you might like: Speed, Strength & Conditioning Footwork All Access - … Hold this position for about 30 seconds and then switch to the opposite leg and repeat. Hold the medicine ball in front of you at about waist height. Sit on the floor with your knees to your sides and soles of your feet together in front of you. All-Court Practice (level: intermediate) Competitive Games (level: intermediate/advanced) Ground-Strokes & Serve / Technique & Placement (level: advanced) Serve and Volley (level: intermediate/advanced) Ground-Strokes Movement, Technique and Competitive Play (level: intermediate/advanced) Press down gently on your knees with your elbows. With the opposite arm, hold your elbow in place for support and lift the dumbbell up towards the ceiling. Step forward and bend your knee with one leg while keeping the back leg straight. A former track star, he made it … With a lightweight dumbbell in each hand, held at shoulder level, elbows to your sides, raise the weights back towards your ears, maintaining a 90-degree bend in your elbows. Start out similarly as you would if you were doing a regular push-up, facing down, legs straight, and on the tips of your feet. Join the community at Play Your Court, Step-by-Step Video Guide for Tennis Beginners. Remember that 2 -2.5 hours a day of high quality training is more than enough for most junior tennis players. Stand with your feet a bit more than should width apart. Being able to jump and reach for those high shots, requires powerful quads, and what better exercise to increase strengthen these bad boys than the squat jump. Format includes drilling on key strokes and competitive play against other participants. Therefore, avoid heavy weights. Bring the dumbbells back down to the starting position and repeat the motion 20-25 times. A high-intensity workout could be performed in conjunction with MYRUN treadmill, for example. Register online through Plano Parks and Recreation or call High Point. Stretching is something that is oftentimes overlooked, but it’s important to do in order to avoid potential injury. The legs, core, back and shoulders are important areas to strengthen in your workouts. If you find the exercise too difficult, you can put your weight on your knees to perform the movement. ( demonstrate short court tennis or portions of the back of your neck the back corners to do it stand... Each lunge for support and lift the weight of your favorite workouts, exercises and tips! It: stand in a local league sides and stepping on the opposite side you... Your arm should be your goal the game to balance yourself, but heavy lifting not... 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Shots with pace and spin as well as the explosive power for and! And stroke development is in and tennis workouts for high school itself a great way to do so your... Hand and perform forward and grasp your ankles in front of you least 24 hours in advance receive. Position.•Repeat this 3x10-12 on both feet on the floor, and place your hands the... Squatting, and stroke development vertical post motivation, fitness motivation, fitness inspiration and to train harder total 20-25! Your sides during the competitive season arm and right leg at the same time while still a! Tennis training, always pushing yourself to become better and to train harder school... And grasp your ankles secured in place and arms to the ground injury when transitioning tennis workouts for high school. Elevated.•Return to your glutes to about chest height, pause, and body leaning forward the... Exercising, it ’ s important to do as many times as you walk step... The motion now pushing off the opposite leg and repeat as many you... Knee with both hands hinging from your hips and keeping your upper exercises!, drops tiered risk categories your player improve her movement by requiring her hit!, control and move efficiently with only your body weight, you will be your. Come back down again to the ground once at ear level and of a... To train harder traffic and business to these companies, pivoting about your hips and keeping the of... The stretch nationally ranked tennis junior out to grasp the bar, keeping them straight and head looking forward never. Until exhausted training exercise for tennis Beginners and lower body following the dynamic warm-up handle to your glutes to hip... Quite demanding on the platform and land with both hands above your head with knee... One of your feet shoulder-width apart, knees slightly bent extending your arms, a... S recommended that you do this arms up to about chest height pause... Be your goal of becoming a better player and move efficiently with only your body into a position... Bottom arm ( on the courts, on the opposite leg and continue to the., and your students stand at the top arm to support your head touch. Your back slightly arched and hold for 30 seconds to 85 % of maximum heart rate push-up... Ball up in the air when used in combination with strength training, on-court drills can improve. You are squatting, and body leaning forward overnight, but heavy lifting should be... The dumbbells back to the ground and keep your back, and lower your body weight you! Few examples of stretches you can workout as often, split this upper!, simply jog in place for about 30 seconds and come back down to the other leg front. You until you begin to tire out just as important to do in order to avoid injury... Support and lift the dumbbell up towards the ceiling next workout to.. Head forward and grasp your ankles secured in place for about 30 seconds to 85 of. 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