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Babb
01-31-2009, 06:07 PM
Okay, so I'm going pretty much as full-time as I can for tennis right now. Aside from school stuff, church stuff, and girlfriend stuff, tennis is all I do. When I'm not on the court, I'm working out or watching pros on tv. So if you can, please help me add to my semi-rigorous routine. I do not have access to a gym.
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Not on court
Work Out:
Dips
Push Ups
Clap Push Ups
Chin ups and pull ups
Sprints on the track
Medicine ball throws (8 lb) - over head at ground, straight up as high as I can throw it, throws from either side of the body (same motion as hitting 2 handed strokes)

Also, we have a sort of outbuilding which adjoins our concrete driveway that I hit against usually once a day for at least 20 minutes or so. The ball flies off this building way too fast, so I use a Dunlop Speedball. I usually just count how many in a row I can get with either FH or BH. I have to keep it limited to either side of the doorframe, because when the ball hits the door frame or door handle or something, I have to go get it because it ricochets terribly. Is this a good use of time, or do you think the Speedball encourages unhealthy technique variations because of its difference from a tennis ball?

On Court
Hitting against wall, with a focus on improving my slices and proper footwork and foot speed. Practicing my "gets" by purposely setting myself up to have to sprint and hit the ball at the same time.

Serves- Set up targets in both corners of the two service boxes. I try to keep it based on reality, so I take a first then a second serve then serve from the ad side, then two more and back to the deuce side and on and on.

Baseline rallies with a partner. No scorekeeping, just points without the serve. I used to do this all the time until I realized that it's not an efficient use of practice time. It is good for practicing ground strokes though, obviously.

Practice sets at least once a week. I am a headcase when it comes to match play. I get so nervous and pressured that I can't hit routine shots even though I am usually pretty consistent. So by playing sets I'm hoping to help alleviate some of that pressure and self-doubt.
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I practice on court everyday with weather permitting for about two hours. There I hit with my fellow 4.0 buddies and play the occasional set or tiebreak against one of them. Then when I go home, I work out and do my homework. And by then it's time for bed.
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My hitting partners are as follows--
1 4.5 player. I hit with him as much as I can, but that's unfortunately only about once a week.

3 4.0 players. I hit with two of them every day at practice, and the third is my first tennis coach. I call him whenever I need to get some practice in and don't want the pressure and the habits of playing against the other 2.
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So thank you, whoever you might be for reading this much. Any input is very welcome and much appreciated. More information can be provided if necessary.

Babb
02-04-2009, 01:21 PM
Have you ever felt like you wasted an hour of your life typing something? -,-

user92626
02-04-2009, 01:34 PM
What's your deficiency?

Well, I also work hard to get good on a lot of aspects but I still suck in games and I figured out that I totally miss working on timing. So, lesson learned is work on deficiency to everything progresses equally.

Djokovicfan4life
02-04-2009, 01:36 PM
Mail sent.

Tomek_tennis
02-04-2009, 01:41 PM
If you wasted your time for these few paragrphs, why should anone do the same an post here?

What you can do:
- buy a book about coditioning in tennis. Check what you should be able to do at your age.
- serch youtube for tennis and football footowrk drills
- train drop step for your FH and Bh
- train starting strenght froma plit step using a med ball and throwing it like you were hitting - very good if you want to learn proper weight tranfer from your back leg to the front one. You can use here different hitting (throwing) positions

To your conditioning routine add pull overs, dumbell butterflies, rotator duff work.
For your core:
- first work on your glutes (yes, probably most important part of your core). Start with bridges, progress ro reverse lunges and bulgarian squats.
- planks
- endurance of your spine erectors, also in the chest area

Work on your mobility- especialy mobility of your hips and thoracic spine

This are just some pointers. There is so much more to be done. If you want to be realy good, hire a conditioning pro. If you are serious about tennis, how come you are not having such person on your team. It's mandatory!

Will add some videos later...

The_Steak
02-04-2009, 01:43 PM
Mail sent.

What mail is this?

Tomek_tennis
02-04-2009, 01:52 PM
Some of the best videos and exercises I talked about, inspiration you can find in my favourites: http://www.youtube.com/user/TomekSport (that's my youtube account).

Babb
02-04-2009, 05:13 PM
Thank you everyone for the replies. I was just really frustrated at the moment because I spent a lot of time typing that first post, and I didn't get any replies.

fuzz nation
02-05-2009, 09:15 AM
Off court conditioning - I'd say if you find components of a workout that you like and can stick with, you're doing fine there. Remember that you need speed and endurance. Consider throwing in a couple of timed 1/4 miles with the sprints that you're doing at the track.

On the court - Are you proficient at transitioning to net and volleying effectively? If not, you have an incomplete skill set and you should get some work on that with your old coach or a hitting partner. Being able to jump on a short ball can give you a distinct advantage, especially against some players that are at least a strong and steady as you are from the baseline.

It sounds like you're specifically working on your defense. That's fantastic - keep it up. Remember with your serving that you ideally need to be able to land a high percentage of first serves - Federer outserved Roddick at the Aus. Open with slower serves and he didn't double fault the entire match. We can all learn from that. Your "realistic" routine for your serving practice is smart - if you're formulating a small plan when you practice, it will be a lot easier to do it in your matches.

I feel more loose and consistent in a match when I remind myself to go into "rally mode" during a point, just like when I'm in a hitting session. It helps me avoid the nerves and a feeling that I need to hit a lot of rock star shots. That constant aggression is usually better for doubles than singles. Revisit a simple plan between points - focusing on that can keep me less excited in a singles match.

***Keep up the good work***

bastorm0720
03-29-2010, 09:40 AM
This is an old thread and I'm not sure if you're still looking for advice, but:


Practice matches.
Tournament play.
Practice matches.
Tournament play.
Real matches.
Tournament play.
Practice matches.

Etc :P