PART ONE- TENNIS SPECIFIC WORKOUT

Begin to implement these exercises into your workouts and start to feel the difference.

EXERCISE ROUTINE                                          ROUTINE sets x reps   

GLUTE BRIDGE MARCHING                                               1 x 6 ea

STARTING POSITION
Lying face up on ground with arms to side, knees bent, and heels on ground

PROCEDURE
Lift hips off ground until knees, hips, and shoulders are in straight line
Hold position while lifting right knee to chest
Return foot to ground and repeat with left knee
Repeat for prescibed number of repetitions

COACHING KEYS
Do not let back hyperextend
Do not let hips drop as knee comes to chest

YOU SHOULD FEEL IT
Working mainly your glutes and secondarily your hamstrings and low back

MINIBAND EXTERNAL ROTATION                                  1 x 12 ea

STARTING POSITION
Standing with Miniband Around Knees

PROCEDURE
Stand with your feet just outside of your hips and a mini band above your knees.
Take a partial squat.
Keeping your left leg stationary, rotate your right knee in and out for the prescribed number of reps.
Then switch legs and repeat.

COACHING KEYS
Keep both feet flat on the ground and your pelvis stable.
Don't let the knee of your stationary leg drop in.

YOU SHOULD FEEL IT
In your glutes.

MEDICINE BALL                                                      Routine sets x reps

Medicine Ball Perpendicular Throw - Standing                         2 x 12 ea

STARTING POSITION

Standing 3 -4 feet away from wall with hips perpendicular to wall, holding a medicine ball in front of waist, with one hand under and one hand behind the ball

PROCEDURE
Rotate torso away from wall, taking the ball behind the hip
Initiate the throw by driving the back hip toward wall, following with the trunk, arms and ball
With one hand under, and the other hand behind the ball, catch ball with arms slightly bent and immediately repeat for prescribed number of repetitions, then switch sides

COACHING KEYS
Keep back flat and chest up
Initiate throw with back hip

YOU SHOULD FEEL IT
Working your hips, torso, arms

MOVEMENT SKILLS                                                Routine sets x reps

Lateral Shuffle - Cutting                                                            3 x 4ea

STARTING POSITION
Athletic base position, standing behind cone with second cone 4 yards away

PROCEDURE

From base position, shuffle back and forth between cones 3 -4 yards apart without pausing for prescribed number of roundtrips

COACHING KEYS
Keep knees behind toes and tension in glutes
Do not let feet come together
Keep back flat
Minimize the amount of time you are stopped at each change of direction
Ex. 2x(4x4yd ea)= 2 sets of (4 times shuffling back and forth 4 yards)

YOU SHOULD FEEL IT

Working the entire body

PART TWO

** Information provided by CORE Performance

Glute Bridge                                                                  Lateral Shuffle Drill