How to train on your own? Tennis and Fitness

Discussion in 'Tennis Tips/Instruction' started by MurrayMyInspiration, Oct 26, 2013.

  1. I have done my best to help others in many threads and hope they can return the favour!

    Serve: Hit baskets of serves. Work on rotator cuffs and stuff with resistance bands. Throwers ten exercises.

    Fitness: Fast feet. Sprints. Volley lunges.

    Footwork: Triangle cone drill. Shadowing forehands and backhands. 8 figure cone drill.

    Gym: If anyone can give me a full lower body+core workout plan that would be amazing? I can not work on upper body at the moment.
    If I take a guess. Leg press, Sit ups, Plank, Obliques, Hamstring Curls, ???

    Groundstrokes: Groove my technique against the wall sometimes. Shadow Swing, is it even that useful?

    Volleys: Volley against the wall, hit volleys and half volleys.

    Flexibility: Stretching after all matches. Dynamic Stretching before matches.

    Any suggestions on any/all of these would be greatly appreciated?
     
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  2. Topspin Shot

    Topspin Shot Legend

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    [​IMG]
     
    Last edited: Oct 26, 2013
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  3. I guess I am just not very helpful am I? :)
     
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  4. mattavery24

    mattavery24 Rookie

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    For lower body you can't go wrong with the classics, squats, Romanian dead lifts (hamstrings) and power lifts such as cleans. For training purposes, if you are going to do heavy weight if would super set with something explosive such as box jumps or some explosive medicine ball tosses at a wall roughly 10-15 feet overhead. In addition you can do lunges with weights or step ups with weights as well. They possibilities for lower body training is endless. You have to find what works and maintain weights that you can still be explosive for. Lots of stretching before and after are very important so you stay limber as well. If you want examples of typical workouts I would do at my division 1 for baseball email me and I can send you some
     
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  5. Topspin Shot

    Topspin Shot Legend

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    Well, you have been helpful at times, but some of the other stuff you post.... Man, some of that other stuff....Well, it's just not my kind of stuff....Ah, man.... (speechless)
     
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  6. ^^^Thanks a lot matt!
     
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  7. EP1998

    EP1998 Semi-Pro

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    For the footwork I would focus on contact moves versus the more traditional cone drills etc. Look up the jez green since you like Murray. of course you can do it all if time permits and your body holds up, but if one of these is limited contact move training is the best use of the time. You can also incorporate the medicine ball training with the footwork contact move training. Jez also has some similar workouts to what Mattavery is suggesting(good suggestions there from mattavery)...very good for tennis and fun to do as well.
     
    Last edited: Oct 26, 2013
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  8. boramiNYC

    boramiNYC Hall of Fame

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    Try functional movement screen. Only elite athlete material or well balanced active kids can get perfect score. Addressing fundamental things like this first can bring significant improvement from whatever training and practice you do. Be warned tho on your own it could take years and years if you ever even can address all the issues. Most great athletes don't even make it.
     
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  9. henman_fan

    henman_fan New User

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    Buy a ball machine.
     
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  10. henman_fan

    henman_fan New User

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    Or rent one.
     
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  11. Cant do that. I am talking about movement drills or fitness exercises I can do at a gym or my backyard that will improve my game.
     
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  12. Ballinbob

    Ballinbob Hall of Fame

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    I ran varsity track in high school and here are some of the things that helped me in that:
    1. Squat jumps/squats in general are good as they hit a lot of major muscles. Squats also work out your core pretty well. Squats are the best overall workout for the lower body in my opinion
    2. Ladder drills for footwork and agility. There are endless things you can do with a rope ladder .Cone drills are a good substitute
    3. Sprinting up an incline will also work your legs well. This is a tough one in the beginning though
    4. Weighted 3 lb jump rope is great too

    Matt also have some good advice and I second the box jumps
     
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  13. FedMex

    FedMex New User

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    I think you've got a great program and I'm lucky if with a 60 hour a week job I can get more than 2 weeks of a consistent similar program. I think what would be interesting is also prioritizing your orig list of activities to see which would impact your game the least if you didn't have time for it.

    Not sure of your age but I would say be careful on recovery time with sprints and fast conditioning exercises (start/stop). If you're around 40 or over you def need to iron out or stretch out the muscles after that and give yourself at least 2 days of recovery (I'd say you could do some easy hitting on day 2 though). I pulled my groin and developed a 3 month metatarsalgia (pain under ball of one of my feet) after going into an intense conditioning program on off days (on court drills like spider runs, sprints back and forth across court, lateral movement). I also sort of pulled my adductor (groin) when I did sprints and subsequently played a difficult 4.5 level match. Plyometric alternating lunge jumps also had me strain the adductors.

    I'm sure when these things happened there were some imbalances I hadn't properly corrected from the fact that playing tennis was 80% of what I had done to that point. The point is however, as you get older (I was 42 the year these things happened), it's amazing how you have to be very careful with how you combine stuff.

    More recently I started having a bit of pain after playing in the meniscus of my right knee. I believe I moved pretty fast and hard with a former pro without proper warm-up. I went to an ortho/sports medicine doc who loves tennis and he told me squats put too much pressure on the knee and leg press or leg extension up to 30 degree is better. Not sure I buy that but I'll try what he suggests and see. I don't do squats now but wondered if strengthening the muscles around the knee would give it more stability (it wasn't a meniscus tear best I can tell).

    I'm starting to accept that enjoying the game as long as I can (even at a half step down in NTRP) is more worth it than maximizing my movement ability. I can probably still get to where I'll beat most low-end 4.5's which is my ulitmate goal (get to 4.5 before the age of 45).

    My only point is, if you're already doing everything your orig list says, your doing more than 99.9% of people, and unless you're going pro or under the age of early 30's, I wonder if it's worth it.
     
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  14. thejackal

    thejackal Hall of Fame

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    what do you think of deadlifts and kettlebell swings instead of squats? never seem to be able to do squats pain-free (neck/upper back due to the bar on back squats, and wrist on front squads). plus I can go heavy/go longer and be able to drop the weight at any time for deadlifts. anything Im missing from not doing squats?
     
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  15. ^^^FedMex. I am 20, very fit. I dont do all of those things all the time, just some of them and I just want to build a list of lots of exercises one can do to improve their tennis without actually being on a court.
     
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  16. Ballinbob

    Ballinbob Hall of Fame

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    Are you sure you have the correct form on squats? You shouldn't be feeling any pain if you're doing them correctly. In my opinion squats are the number one leg/lower body exercise, they're great

    I'm not a huge fan of deadlifts for leg workouts. They are a great overall strength building exercise but in terms of tennis I'm pretty sure squats are going to be best. Not that deadlifts are a bad exercise, they're not, I just don't think they're too important for tennis. Squats are best for athletic performance in my opinion

    I don't have a lot of experience with kettle swings but they work your legs and butt really well. It's a good lower body exercise and will help your overall athletic performance. Go for it

    For tennis you want to maximize your athletic performance. You want exercises that will help you be more explosive
     
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  17. boramiNYC

    boramiNYC Hall of Fame

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    ^^
    squats are great but 95% of US population lack lower back/ankle flexibility to do it properly to benefit sport like tennis where the ability to use full range of motion is hugely beneficial. proper squat uses full range of motion, all the way down, rock bottom, hip right on the ankles. being able to do this greatly improves flexibility/nimbleness and balance on court.
     
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  18. thejackal

    thejackal Hall of Fame

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    Deadlift and kettlebell swing works well enough for me, been doing that for the last 2 yrs. For front squats I just find that my wrist get sore. Dont wanna risk it at that level
     
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  19. If I play tennis 5 days a week minimum for 2 hours, sometimes I play 6 or 7 days.

    I plan on doing gym/fitness work every day now.

    How long should my fitness sessions be? Throwers ten, should I do those every day?

    Should I work legs every day? Squats, Lunges, Volley Lunges, how often should I train these things?

    I am completely lost with the whole training thing, should I stretch every single day?

    Can someone very knowledgable in this area post a basic training schedule for a full time tennis player?
    Any college coaches out there that have there players on fitness regimes?

    Need help to take my physical condition to the level of a touring pro, I have no time restrictions, so can devote my life to tennis for a year.
     
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  20. Spin Doctor

    Spin Doctor Professional

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    In another thread you said that you knew more than the coaches at a training facility you worked at. Yet you don't even know the basics about setting up a training/fitness regime??
     
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  21. cjs

    cjs Semi-Pro

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    I'd squat and deadlift. Avoid machines such has the leg press and hamstring curl, which isolate too much and are more suited to body shapers, body builders and gym noobs.

    Calf raises (yes, its easier to use a machine for this). Footwork requires strong calves. Look at Fed's calves compared to his thighs.

    And skipping rope after your gym session when the muscles are fatigued.
     
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  22. ^^^ Thanks cjs, any more help would be greatly appreciated!
     
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  23. cjs

    cjs Semi-Pro

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    Squat holding dumbbells in each hand if the neck hurts. A good gym will have dumbbells in excess of 50kg/100pound so lack of weight is not an excuse unless you are a powerlifter. Using dumbbells can also allow you to train to complete failure as you can drop the dumbbells without causing harm to yourself.

    Squats are one of the best compound exercises you can do. Just about every muscle in your legs are utilised. Core also. Squats promote overall muscular growth.

    Deadlifts focus on hamstrings and back. Also depends on whether you are doing straight legged or bent legged deadlifts the amount of quad and glute that is involved.

    Kettlebell swings are a good exercise too, but similar to the deadlift their main focus is strengthening and conditioning the hammies, glutes, and back. The other thing about kettlebell swings they a good way for inexperienced gym goers to get injured. Form is important. Master the deadlift before the kettlebell swing.

    Always start light and have good form to avoid injury.
     
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  24. GuyClinch

    GuyClinch Hall of Fame

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    RFESS (Rear foot elevated split squat) is pretty good for tennis players. Not saying squatting is bad - or deadlifting is bad.

    Why I like it is its basically 'instant' with regards to learning. If you do your first set starting in the bottom position - you can get the movement right away.

    Whereas learning to load maximally on squats and deadlifts can be a time consuming proposition. The thing is really the best way to get good at tennis is to play tennis. If you end up spending a lot of time learning to squat heavy while staying healthy your tennis is going to suffer.

    http://www.youtube.com/watch?v=oEsZz8Vccpw

    I am not sure its world's greatest lower body exercise - but it could be. Its easy to load - and its unilateral.

    For upper body throwers ten is nice - because it adds some zip to your serves.

    I dunno about you but as rec tennis player - I want to play tennis. Thus we need to always be seeking exercises that maximize bang for the buck.
     
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