View Full Version : Tennis Workout Routine/Program?

11-24-2012, 08:57 AM
17 year old tennis player going into his last high-school season and I plan on joining a gym until the season begins. Anyone know of a great program that hits all key areas of fitness?

Whether it matters or not i'm 6'0, 215, so I could drop a few pounds but I don't think it's too much of a hindrance.

For having a Linebacker type build I can still move around the court better than most other high-schoolers.

Any suggestions are welcome, Thanks.

11-24-2012, 09:22 AM
What do you play? Singles or doubles?

11-24-2012, 09:37 AM
seriously do some yoga

11-24-2012, 09:42 AM
What do you play? Singles or doubles?

Both, actually, with our Conference's layout we have a top 6 Varsity 'Gold' in that top 6 there are three double teams, and six singles.

I wouldn't mind it if you just gave me a routine for singles, seems like singles would get me into shape more but what do I know :-?

11-24-2012, 09:47 AM
seriously do some yoga

What're the perks of yoga? Being more limber?

11-24-2012, 10:02 AM
Check out the Health & Fitness pages here on Talk Tennis.

Threads like yours are started weekly, or even more frequently.

I often recommend Sports Fitness Advisor Tennis Training Program: http://www.sport-fitness-advisor.com/tennis-training.html

The site has good explanations on why a tennis player needs to train in multiple different areas and routines for each.
There is graduated three step strengthening program that seeks to build an initial base before progressing to maximal strength gains and finally explosive movements.
There is an emphasis on shoulder and forearm exercises to help prevent overuse injuries, although I think this site has an ever better shoulder/arm program
Thrower's Ten Exercise Program

11-24-2012, 10:09 AM
What're the perks of yoga? Being more limber?

that's one of them but most importantly you gain better understanding of balance, which is a loaded statement but that's one of the most important in tennis. lots of different stretches will help you understand your own body more, where is weak and where is tight etc. and if you get to some higher level you'll understand that excess weight doesn't just slow you down but they get in the way for full use of range of motion of joints. there are many exercises of these nature but it's the most widely known and lots of free info.