baseline08thrasher
Semi-Pro
I'm 15, and I've been playing so much tennis this christmas break, and that's been most all of my exercise, besides a 2 mile run I did, when I went off the courts.
I'm trying to develop a fiteness schedule that will improve my fitness, I'm fit already, and I can run all day long on the tennis court.
Also, I'm a really good sprinter, with good stamina.
I would like to improve my agility, core, and upper strength.
Those are my goals.
FIRST OF ALL: I'm planning on doing my fitness before shool in the morning, that way I can play as much tennis as possible after school.
Don't worry, I have a lot of energy.
Straight A student, and I pretty much gave up my social life for tennis.
But it's worth it to me, accomplishing goals are what I like to do.
I'm used to playing 3-4 hours everyday on weekdays, and 4-6 hours on weekends.
Been doing this since the start of my freshmen year.
Trust me, I'm a nerd when it comes to improving my game, and I'm dedicated to getting better.
p.s. I'm not built like a nerd at all, I'm very powerful, and I've got a serious tennis game.
I'm working on going to more USTA tournaments, and i've dedicated the last 3months to training really hard.
I've been hitting with college players, a really talented senior in high school (whose USTA rank could be FAR better if he focused), a top 18 and under junior.
And i've been getting private lessons more than ever.
So I'm confident I will start off 2009 with good results when the tournaments come around.
Been getting the publics attention from my rapid improvement, and I plan on raising the bar everytime I set my goals.
I'm really looking to improve all areas of my tennis game.
This is what I've planned to do-
*Need to know that what I'm doing is sufficient*
-Monday- (45 minutes of exercise)
-Warm up- dynamic warm up *static stretching after for cool down*
-Do variations of jumping rope.
-racquet touch drill (stand in the middle of two cones, have a racquet in hand and make step and touch each cone as quick as possible)
*do that for 45 seconds* 3 repititions
-Square agility cones. -set up a square with cones, and face one direction, and run laterally, backwards, and a sprint.
*do that five times for one rep* Do a total of 3 repititions.
Spider drill-
*do 3 times per a rep* do a total of 3 reps.
Take a breather for approx. 2 minutes
Suicides, (about a tennis court long)
With about 5-6 cones spreaded from the begining to the end.
*Do THREE SUICIDES* at the end of each suicide do 15 push-ups.
15 second break after the push ups.
all of the agility exercises should be performed all out, as in as fast as you can go, with good intensity.
After the agility section:
Do a two mile run, to push your stamina.
COOL DOWN: static stretching, for as long as needed, perform basic stretches.
- I use the ones that Weil Academy taught me to cool down.
They have a great fitness program there.
Tuesday: focus- Core exercises, plus footwork, and jump rope.
-Warm up- dynamic exercises
-JUMP ROPE--- http://www.homeworkoutguide.com/Vid...ions_to_burn_1000_calories_in_60_minutes.html
^^^that's a site for my exercises i'm going to do WITH THE JUMP ROPE.
-lay a towel down on the grass for core exercises.
Use the medicine ball, and do core exercises - I WILL POST THESE EXERCISES IN A DIFFERENT POST TO SEE WHICH TO FOCUS ON.
-Footwork drills.*****
WITH AN AGILITY LADDER, i have two of them, so i combined them or put two seperate stations, but they both count as doing 1. so it's really twice the work.
Hop scotch drill
in n out drill
lateral feet drill >>>>these are all footwork specific drills.
tango drill
five count drill
*do each of these drills five times* with a dash at the end for explosive movement.
CHANGE THE FIVE FOOTWORK DRILLS Every other week, with new ones.
Make sure you know those very well first before moving on.
After all of this do 30 push ups, TWO REPS.
finish with static stretching- challenge yourself, and try to get more flexible, vary the exercises.
Wednesday- break.
Thursday- focus on----- upper body strength, sprinting.
-Dynamic warm up
including high knees, latteral movements, back skips, arm circles, karaoke. etc..
-jump rope with the jump rope variations from the internet site listed above^
Do a total of 8 suicides, with court length, and cones placed for the sprinting.
Do one, and do five push ups.
Then count to 15 slowly in your head.
Do it until you reach 8 complete total suicide reps.
-Do push ups - 20 of them x 4 repititions.
Get out an elastic band.
Use that and do arm strengthening exercises off of the USTA player development site.
Challenge yourself.
approx. 20 each, depending on how difficult they are, or easy they are.
Do more if easy. If they are hard, do them slowly, and feel the burn, but don't go overboard.
After this: cool down with static stretching/ flexibility exercises.
Purpose is to cool down while getting more flexible.
Friday- chill out/ do a small amount of exercises and focus on your weakness if you need additional time.
Saturday- Break.
Still playing tennis all day though.
Sunday-
4 miles.
Play tennis.
GUYS THANKS FOR READING.
I PUT A LOT OF EFFORT INTO THIS.
TELL ME IF YOU THINK I COULD ADD/DELETE/REPLACE SOMETHING IN HERE.
I think it's going to take a lot of work.
I've done all of the exercises before, but I've never put them into a program like this.
This way I have a better plan, and I'm not scattered around with my schedule.
Also, this schedule does not include the on court fitness I do, with my dad.
I have him feed me balls, and I go around cones, he feeds me drop shots, and I sprint towards them.
A lot of variations.
Keeps me on my feet, with good racquet preperation.
LET ME KNOW WHAT YOU THINK GUYS.
Thanks.
I'm trying to develop a fiteness schedule that will improve my fitness, I'm fit already, and I can run all day long on the tennis court.
Also, I'm a really good sprinter, with good stamina.
I would like to improve my agility, core, and upper strength.
Those are my goals.
FIRST OF ALL: I'm planning on doing my fitness before shool in the morning, that way I can play as much tennis as possible after school.
Don't worry, I have a lot of energy.
Straight A student, and I pretty much gave up my social life for tennis.
But it's worth it to me, accomplishing goals are what I like to do.
I'm used to playing 3-4 hours everyday on weekdays, and 4-6 hours on weekends.
Been doing this since the start of my freshmen year.
Trust me, I'm a nerd when it comes to improving my game, and I'm dedicated to getting better.
p.s. I'm not built like a nerd at all, I'm very powerful, and I've got a serious tennis game.
I'm working on going to more USTA tournaments, and i've dedicated the last 3months to training really hard.
I've been hitting with college players, a really talented senior in high school (whose USTA rank could be FAR better if he focused), a top 18 and under junior.
And i've been getting private lessons more than ever.
So I'm confident I will start off 2009 with good results when the tournaments come around.
Been getting the publics attention from my rapid improvement, and I plan on raising the bar everytime I set my goals.
I'm really looking to improve all areas of my tennis game.
This is what I've planned to do-
*Need to know that what I'm doing is sufficient*
-Monday- (45 minutes of exercise)
-Warm up- dynamic warm up *static stretching after for cool down*
-Do variations of jumping rope.
-racquet touch drill (stand in the middle of two cones, have a racquet in hand and make step and touch each cone as quick as possible)
*do that for 45 seconds* 3 repititions
-Square agility cones. -set up a square with cones, and face one direction, and run laterally, backwards, and a sprint.
*do that five times for one rep* Do a total of 3 repititions.
Spider drill-
*do 3 times per a rep* do a total of 3 reps.
Take a breather for approx. 2 minutes
Suicides, (about a tennis court long)
With about 5-6 cones spreaded from the begining to the end.
*Do THREE SUICIDES* at the end of each suicide do 15 push-ups.
15 second break after the push ups.
all of the agility exercises should be performed all out, as in as fast as you can go, with good intensity.
After the agility section:
Do a two mile run, to push your stamina.
COOL DOWN: static stretching, for as long as needed, perform basic stretches.
- I use the ones that Weil Academy taught me to cool down.
They have a great fitness program there.
Tuesday: focus- Core exercises, plus footwork, and jump rope.
-Warm up- dynamic exercises
-JUMP ROPE--- http://www.homeworkoutguide.com/Vid...ions_to_burn_1000_calories_in_60_minutes.html
^^^that's a site for my exercises i'm going to do WITH THE JUMP ROPE.
-lay a towel down on the grass for core exercises.
Use the medicine ball, and do core exercises - I WILL POST THESE EXERCISES IN A DIFFERENT POST TO SEE WHICH TO FOCUS ON.
-Footwork drills.*****
WITH AN AGILITY LADDER, i have two of them, so i combined them or put two seperate stations, but they both count as doing 1. so it's really twice the work.
Hop scotch drill
in n out drill
lateral feet drill >>>>these are all footwork specific drills.
tango drill
five count drill
*do each of these drills five times* with a dash at the end for explosive movement.
CHANGE THE FIVE FOOTWORK DRILLS Every other week, with new ones.
Make sure you know those very well first before moving on.
After all of this do 30 push ups, TWO REPS.
finish with static stretching- challenge yourself, and try to get more flexible, vary the exercises.
Wednesday- break.
Thursday- focus on----- upper body strength, sprinting.
-Dynamic warm up
including high knees, latteral movements, back skips, arm circles, karaoke. etc..
-jump rope with the jump rope variations from the internet site listed above^
Do a total of 8 suicides, with court length, and cones placed for the sprinting.
Do one, and do five push ups.
Then count to 15 slowly in your head.
Do it until you reach 8 complete total suicide reps.
-Do push ups - 20 of them x 4 repititions.
Get out an elastic band.
Use that and do arm strengthening exercises off of the USTA player development site.
Challenge yourself.
approx. 20 each, depending on how difficult they are, or easy they are.
Do more if easy. If they are hard, do them slowly, and feel the burn, but don't go overboard.
After this: cool down with static stretching/ flexibility exercises.
Purpose is to cool down while getting more flexible.
Friday- chill out/ do a small amount of exercises and focus on your weakness if you need additional time.
Saturday- Break.
Still playing tennis all day though.
Sunday-
4 miles.
Play tennis.
GUYS THANKS FOR READING.
I PUT A LOT OF EFFORT INTO THIS.
TELL ME IF YOU THINK I COULD ADD/DELETE/REPLACE SOMETHING IN HERE.
I think it's going to take a lot of work.
I've done all of the exercises before, but I've never put them into a program like this.
This way I have a better plan, and I'm not scattered around with my schedule.
Also, this schedule does not include the on court fitness I do, with my dad.
I have him feed me balls, and I go around cones, he feeds me drop shots, and I sprint towards them.
A lot of variations.
Keeps me on my feet, with good racquet preperation.
LET ME KNOW WHAT YOU THINK GUYS.
Thanks.
