Anyone have a complete tennis workout/flexibility program?

limitup

Professional
I'm looking for a complete workout/flexibility program for serious tennis players. I know I can research stuff for hours on end and figure it all out, but surely there's a webpage somewhere that has sample programs that I just can't seem to find?

I'm 37 years old, 5'11, 180lbs. I'm "athletic", in decent shape, cardio is OK, and no real injuries aside from relatively minor lower back pain that acts up every now and then if I go too hard.

I need to drop about 10 lbs of fat, get a little stronger, and most importantly I just need to prevent injuries and stay healthy to play competitive tennis. I'm interested in functional strength and flexibility.

I assume I should be doing basic compound and bodyweight exercises like pullups, pushups, squats, military presses, and A LOT of core work. Probably do some good stretching after every workout, and mix in some plyo or agility drills? Thing is I'm looking for specific stretches, drills, workouts, etc.

If there are any trainers etc. on the board I would even be happy to pay you to help me develop a customized workout plan. Shoot me a PM if you're out there.

I just want to start working out and don't really have 100s of hours to read books and different websites to figure it all out on my own. Thanks!
 
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Check out the following site: Sports Fitness Advisor Tennis Training Section:
http://www.sport-fitness-advisor.com/tennis-training.html

It starts out with an overall explanation that expands on your opening thread about why tennis players need a wide range of exercise that includes everything from from strength to speed.

It encourages keeping a specific shoulder and forearm routine always ongoing to prevent the all-too-common shoulder, elbow and wrist overuse injuries that tennis players develop. (Another, more complete shoulder/foream routine to prevent shoulder/elbow/wrist injuries is the thrower's ten: http://www.asmi.org/SportsMed/throwing/thrower10.html )

It encourages starting with improving overall strength with a little higher rep total to get you going before getting into the heavier weight, lower rep sets that will really improve your strength.

It warns that going directly to plyometric training without first improving your strength is an invitation for injury.

It encourages using both HIIT and agility drills to not just develop your speed and ability to recover, but to improve your ability to start, stop and change direction quickly. (Other resources include:
High Intensity Interval Training: http://www.intervaltraining.net/hiit.html
USTA Agility Drills http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf )

It gives specific workout routines for you to do, and stresses the "periodization" or changes in your workout routines that will occur over the year because of changes in your frequency of play.

Good luck!
 

sixftlion

Rookie
I'm looking for a complete workout/flexibility program for serious tennis players. I know I can research stuff for hours on end and figure it all out, but surely there's a webpage somewhere that has sample programs that I just can't seem to find?

I'm 37 years old, 5'11, 180lbs. I'm "athletic", in decent shape, cardio is OK, and no real injuries aside from relatively minor lower back pain that acts up every now and then if I go too hard.

I need to drop about 10 lbs of fat, get a little stronger, and most importantly I just need to prevent injuries and stay healthy to play competitive tennis. I'm interested in functional strength and flexibility.

I assume I should be doing basic compound and bodyweight exercises like pullups, pushups, squats, military presses, and A LOT of core work. Probably do some good stretching after every workout, and mix in some plyo or agility drills? Thing is I'm looking for specific stretches, drills, workouts, etc.

If there are any trainers etc. on the board I would even be happy to pay you to help me develop a customized workout plan. Shoot me a PM if you're out there.

I just want to start working out and don't really have 100s of hours to read books and different websites to figure it all out on my own. Thanks!

I think I have what you are looking for: a little tennis fitness book (that one can carry in the tennis bag) with strengthening routines with a lot of lower body, core and shoulder stabilizers, with plyometrics, some agility drills, tons on stretching after tennis, and injury prevention with myofascial release. Also some Egoscue techniques to rebalance the body to prevent injuries. A brief not on nutrition, sleep, hydration etc. All can be done outdoors in the grass or tennis court after practice. If you rather want to read online, everything is on this tennis fitness for injury prevention site. Happy reading. I have many players and students who improved dramatically.
 

larry10s

Hall of Fame
I think I have what you are looking for: a little tennis fitness book (that one can carry in the tennis bag) with strengthening routines with a lot of lower body, core and shoulder stabilizers, with plyometrics, some agility drills, tons on stretching after tennis, and injury prevention with myofascial release. Also some Egoscue techniques to rebalance the body to prevent injuries. A brief not on nutrition, sleep, hydration etc. All can be done outdoors in the grass or tennis court after practice. If you rather want to read online, everything is on this tennis fitness for injury prevention site. Happy reading. I have many players and students who improved dramatically.

looks like a good resource.
i just bought one!!!!!!!!!!!!!!!!
 
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