exorcise rutine ??? help???

[FUTURE]

well ima a new member to these forums an i was wishing for some advice from anyone to help me get back into shape for serious tennis i used to play at a high level when i was younger. i am now 16 5 foot 7 inches 145 lbs and in somewhat good shape though i wish to improve my stamina strength and overall speed. i do not wish to bulk up just to get lean and have cuts. i would be thankfull for any routine made for me... i am only getting back into tennis and im going to start getting into tennis seriously and get back to a natinoal level i am in highschool and wish to play singles one though that will be hard as for singles one in my school is a national level player but i will almost do anything to beat him and another certain person so any help will be greatly appreciated.:mrgreen: ty

edit spelling error please change rutine=routine and also exorcise=exercise wow two many errors in my title...

 

[FUTURE]

any help guys come on i know someone here can write me out a workout routine please ... thought by now id get some help at least...

 

[Rickson]

Get the **** out of here with this ********!

Just testing the censor mode.

 

[FUTURE]

... ok... thanks ... ??? lost i am...

 

[Rickson]

... ok... thanks ... ??? lost i am...

Relax, I was just messing around. Try some dips and pullups for your upper body and some deep knee bends for your legs. Start with about 5-10 reps on dips, depending on how strong you are and about 3-5 reps on the pullups. Do about 20-30 reps on the knee bends as they're much easier.

 

[FUTURE]

kk ill try that anything else? btw thanks for helping lol i just wanna see if i can get back into tennis...

 

[Marius_Hancu]

Read the Sticky (topmost thread) intelligently and carefully.

 

[CrazyScheiner]

Before you should get stronger, try and work on your grammar. Just kidding.

 

[bee]

Very sensitive people 'round here.

In regards to off-court workouts, you want to increase strength, speed and stamina but not overly fatigue yourself and make yourself too tight and stiff.

Most of the year I'll play tennis twice a week and go to the gym twice a week and just ride a stationary bike with a arm component twice a week, and swim the breast stroke in a relaxed manner once or twice a week.

With my twice a week gym routines I'll ride the bike for about 20 minutes then do a very rapid circuit of weight machines with a general body strengthening. You can mimic tennis movements with several exercises (triceps extensions for serving, other overhead and pulldown motions for serving, lateral dumbell flys for groundstrokes...). The lunge and similar movements are rec'ed. Crunches are good for serves, back extension/strengthening is good for everyone, etc.

Don't try to use really heavy weights and don't try to compete with the muscle-heads and steroid freaks. Don't lift the day before you play tennis.

Tennis is a good lifelong sport. Enjoy and stay healthy!

 

[Duzza]

Before you should get stronger, try and work on your grammar. Just kidding.

wasnt the holepointof creating theinternet sowedidnt have toconstructproper sentence?s

 

[maverick66]

go meet with a trainer its the best advice anyone here can give. even if its only once or twice to put a program together. every one haws different goals with where there going with tennis. so someone who only plays twice a week wont be training hard enough to play at a national level. i know alot of kids who are playing nationals and itf's and they train 5-6 days a week with fitness everyday. so its up to you how hard u want to work.