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PART THREE- TENNIS SPECIFIC WORKOUT

Use parts one, two and three together or implement any of the exercises into your current routine.  part one part two

Begin to make these exercises a part of your workouts and start to feel the difference.

EXERCISE ROUTINE                                          ROUTINE sets x reps   

DROP LUNGE                                                                      1 x 6

STARTING POSITION

Standing

PROCEDURE
  • Reach left foot 2 feet behind right foot
  • Square hips back to starting position and sit back and down into squat
  • Stand and step laterally with right foot and then repeat stretch on same side
  • Continue for prescribed number of repetitions and then reverse directions
COACHING KEYS
  • Keep chest up
  • Maintain weight on heel of front leg
  • Do not let front knee slide over toe
YOU SHOULD FEEL IT
  • Stretching the outside of both hips
  • Working both hips

LATERAL SLIDE SQUAT                                                       1 x 6 

STARTING POSITION

Standing in a very wide squat stance

PROCEDURE
  • Shift your weight to the right, bending your right knee and keeping your left knee straight, and hold stretch for two seconds
  • Keeping your hips in squat position, slide hips to the left side and repeat stretch with right leg straight
  • Continue for prescribed number of repetitions
COACHING KEYS
  • Keep knee on squatting side behind toes
  • Keep weight on midfoot to heel
  • Keep chest up and back flat
  • Keep hips low throughout movement
YOU SHOULD FEEL IT

Stretching the groin

PILLAR MARCH - LINEAR                                                   2 x 10yards

STARTING POSITION

Standing

PROCEDURE
  • Lift knee and foot with opposite arm
  • Drive foot down to ground as opposite foot and knee lift
  • Alternate and repeat moving forward
COACHING KEYS
  • Maintain perfect posture
  • Keep toes pulled up to shin
  • Push trail foot down and back through the ground with hip going into full extension
  • Initiate movement from glutes
  • Drive elbows back as opposite leg attacks ground
YOU SHOULD FEEL IT

Working the entire body

PILLAR SKIP - IN PLACE ACCELERATION                2x 6sec ea

STARTING POSITION

Standing

PROCEDURE
  • Lift knee and foot with opposite arm
  • Drive foot down to ground, generating a double foot contact as opposite foot and knee lift
  • Alternate and repeat for prescribed number of repetitions while remaining in place
COACHING KEYS
  • Maintain perfect posture
  • Keep toes pulled up to shins
  • Push foot through the ground with hips going into full extension
  • Initiate movement from glutes
  • Drive elbows back as opposite leg attacks ground
YOU SHOULD FEEL IT

Working the entire body


MEDICINE BALL                                                      Routine sets x reps

MEDICINE BALL ROTATIONAL OVERHEAD SLAM        2x4ea

STARTING POSITION

Standing in an athletic position, holding medicine ball at waist level

PROCEDURE
  • Initiating with the hips and torso, swing the ball to one side and then over your head
  • Reaching up as high as you can with heels off ground, throw the ball into the ground as hard as possible by contracting your abdominals, upper back muscles, and arms toward the ground
COACHING KEYS
  • Pull from your stomach to initiate the throw
  • Your feet may leave the ground during the throw
  • Keep your hips tall during the throw
YOU SHOULD FEEL IT

Working your abdominals and arms

MOVEMENT SKILLS                                                Routine sets x reps

CROSS OVER DRLLL - QUICK / STABILIZE                    2 x 3 ea

STARTING POSITION

Athletic base position

PROCEDURE
  • Attack right knee up and across body, planting it on the ground
  • Snap hips open, bringing left foot back to base position
  • Immediately attack left knee up and across body, planting it on the ground
  • Snap hips open, bringing right foot back to base postion
  • Hold base position and repeat for prescribed number of repetitions
  • Switch sides and repeat
COACHING KEYS
  • Keep shoulders facing forward
  • Keep hips back and down
  • Keep stomach tight
  • Maintain perfect cutting position during hold
  • Rotate hips across body during movement
YOU SHOULD FEEL IT

Working the hips, legs, and trunk

LATERAL SHUFFLE TO CROSS OVER ACCELERATION        2 x 3 ea

STARTING POSITION

Athletic base position

PROCEDURE
  • From base position, shuffle back and forth between cones 4 yards apart without pausing for prescribed number of roundtrips
  • After last change of direction, crossover and sprint 8 yards back the other direction
COACHING KEYS
  • Keep knees behind toes and tension in glutes
  • Do not let feet come together
  • Keep back flat
  • Keep shoulders facing forward
  • Keep hips back and down
  • Keep stomach tight
  • Maintain perfect cutting position during changes of direction
  • Snap knee and hips across body during crossover
YOU SHOULD FEEL IT

Working the entire body



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