Summer Fitness Schedule

[ByakuFubuki]

In a few days I'll have my last exam for what concerns the Summer Session, so, although I can't fully stop studying because I still have some exams in September, I thought instead of devastating my brain all day long and use this forum as a mental relief, I could balance it out a little in order to suck equally at school and Tennis. Now, aside from the two-three hours a week of athletical preparation I got at the Tennis Club alongside regular training between September and June, in the last few years I've been jogging once every few mornings in this period, in order to build some stamina which obviously helped a little on the Tennis court, but which primary purpose was to allow me to sustain more training regularly.
Now I was thinking about focusing more on quickness and flexibility, training these aspects of fitness daily and doing something else in between.

I thought about it just briefly because I'm still just studying every day, but the schedule so far is looking more or less like this, most of the elements being what I need to work on rather than the specific drill:

Spoiler

Monday: Flexibility + Jogging + Quickness.
Tuesday: Flexibility + Study + Quickness.
Wednesday: Flexibility + Coordination + Quickness.
Thursday: Flexibility + Study + Quickness.
Friday: Flexibility + Footwork + Quickness.
Saturday: Flexibility + Matchplay/Study + Quickness.
Sunday: Flexibility + Study/Matchplay + Quickness.

There are some issues, otherwise I wouldn't have bothered posting here, to be honest. Eventually I'll search for everything, but in the meanwhile I thought I could ask as well.

1) Quickness: Ok, to be honest I mostly mean "Rope-jumping", as a rope is pretty much all I have in terms of gear (and I also don't have the space to make training paths). But the question is: "Will sixty minutes a day of alternating jumps make my feet quicker or there's something more efficient/specific I should know about?". Anyway I always placed it last because it looks like a nice way to discharge my legs after the workout.

2) Flexibility: Here things get more vague. Routine stretching is already something I'm going to do after the rope-jumping when my muscles are contracted, as it's something I see more fit at that point than as a warmup. A couple of years ago I found a yoga book and started doing some positions which effects looked useful for Tennis in the morning, but then some things happened and I lost my will to wake up for that too early to judge whether it was really worth it or not. I may just come back at it, but if people know something more effective, I'll gladly listen. Unfortunately, I'm afraid flexibility is a bit overlooked in Tennis, but I find it quite useful, especially at net. Anyway I always placed it at the beginning because it's supposedly lighter than the rest at least physically, so it should be a good transition from waking up and working out.

3) Coordination/Footwork: Ok, you got me here. During the year (when I have classes) I sometimes look for drills I can do by myself, do them for a weekend and then forget about it. Now I would like to seriously commit to something, preferibly something which doesn't require the presence of anyone else. I'll search once again, but suggestions are accepted.

4) I have weights for my ankles, and I'm willing to use them. However, those things don't seem to really like the washing machine, and the fabric which would get in contact with my skin is so thin I'm afraid to damage it by rubbing it. So, any way to prevent as much sweat as possible from reacing them? Usually I place pieces of fabric between them and my skin (my mother is a professional stitcher, so I can get them easily), but probably someone knows a more stable and/or effective method.

 

[BlackTatsu]

Incorporate high intensity interval training (HIIT), this builds your stamina and cardio. Jogging is good but its very stagnate. Its better to run sprints, run ladders on the courts, to give that explosiveness to your legs. Squat jumps, lunges (front and side), alternating jumping on one foot when jump roping. You can create a line with tape and use that to hop back and forth, side to side while on one foot.

I like to do my stretching towards the end, when my muscles have loosen up. Pre-workout, you can easily pull a muscle by over stretching, so do it lightly if you need to.

Footwork, you can place pyramid balls anywhere and practice shuffling around them. Forehand, backhand, like going for an inside out shot. Making sure you move efficiently.

Don't forget, to practice your core. Abs and back exercises are crucial. Hope this helps.

 

[MajesticMoose]

HIIT is the best for tennis. Quick bursts side to side or coming into net will become easier and you won't get winded as much if you make HIIT apart of your routine.

 

[ByakuFubuki]

Incorporate high intensity interval training (HIIT), this builds your stamina and cardio. Jogging is good but its very stagnate. Its better to run sprints, run ladders on the courts, to give that explosiveness to your legs. Squat jumps, lunges (front and side), alternating jumping on one foot when jump roping. You can create a line with tape and use that to hop back and forth, side to side while on one foot.

I like to do my stretching towards the end, when my muscles have loosen up. Pre-workout, you can easily pull a muscle by over stretching, so do it lightly if you need to.

Footwork, you can place pyramid balls anywhere and practice shuffling around them. Forehand, backhand, like going for an inside out shot. Making sure you move efficiently.

Don't forget, to practice your core. Abs and back exercises are crucial. Hope this helps.

HIIT is the best for tennis. Quick bursts side to side or coming into net will become easier and you won't get winded as much if you make HIIT apart of your routine.

Thank you both.

Finally got informed about this High Intensity Interval Training thing and it turns out I've already been doing something of that sort. I like the concept. I thought on Mondays I could do uphill sprints with that method as opposed to jogging (I agree it stagnates early or at least it feels that way).

I'll se if I can switch the flexibility part with the rope jumping. If that incorporates standard stretching benefits it will not also reduce the risk of overstretching but also save me time. Anyway I tried some Yoga poses for that and if anything my pains have ceased.

I like the idea of using balls as cones to practice footwork. I may have to change the day of the week when I do that but nothing I can't deal with.

 

[justRick]

I friend of mine does CrossFit. He told me they have boot camps, so I signed up. I have one more week to go. So far, I'm pleased, more speed, stamina, strength, etc.

 

[Eggshen]

I go 5 days. Singles matches I count as a speed/agility day. Otherwise I'll do a 30-45 minute jog one day with the time depending on the heat. The last 2 minutes is all out till the end. The next day I'll do speed/agility on the football pitch wearing a boot with studs. Use cones and do specified drills that include sprints, turns, split steps, jumps, forwards/backwards, etc. This saves the legs not doing it on court and you have a bigger surface. I have 10-12 speed/agility drills that I mix up. I do strength 4 times a week as well. Alternate upper body one day and lower body the next. I eat insanely clean every day except for Saturdays which is my cheat day.

 

[ChaelAZ]

Incorporate high intensity interval training (HIIT), this builds your stamina and cardio. Jogging is good but its very stagnate. Its better to run sprints, run ladders on the courts, to give that explosiveness to your legs. Squat jumps, lunges (front and side), alternating jumping on one foot when jump roping. You can create a line with tape and use that to hop back and forth, side to side while on one foot.

For sure. I think a mix of 70% HIIT/strength training and 30% steady state cardio is about optimal for players. I think all session should include some balance drills and flexibility exercises like yoga.