A Full Professional Tennis Training Session

Описание: Fitness x tennis session with an Amateur 🎾

I conducted a comprehensive training session tailored for an amateur tennis player named Aamir.
This session emphasized unilateral exercises and explosiveness to address specific tennis-related fitness requirements.

Tennis demands precise conditioning due to its rotational nature, necessitating significant strength and flexibility. Below, I've outlined the workout for those interested in following along.

During the on-court coaching, emphasis was placed on lateral movement, which constitutes approximately 70% of the movement patterns on the tennis court.

I trust you'll find both the fitness regimen and tennis training beneficial.
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Fitness:

Foam rolling
Mobility

Jogging forwards & backwards , side steps, karaoke, cross step side step, high knees, over & under the gate
1 box jump 2 sets x 4 reps
1 Lateral hops 2 sets x 8 reps
2 Back squats 2 sets x 6 reps
2 Single arm dumbbell press unilateral 2 sets x 6 reps
3 Chin ups 2 sets x 5 reps
3 SL Glute bridge 2 sets x 5 reps controlled
4 Banded rotations accessory work 2 sets x 10 reps 5 per side
5 Core shoulder taps & side plank 2 sets x 20 & 30 seconds per side

Tennis:

Lateral movement exercises
tennis is 70% lateral

Tennis ball through the legs, shadow swings, what does a low wide base look like

Let’s work on tennis specific footwork first
Better to be specific quality over quantity

Starting with the split step
Outwards step to the unit turn with the shoulders
How to stay more balanced on wider shots
Hit & hold, stability is key refer to hand feeding exercise
Where to hit the ball, cross court & why?
Recovery footwork cross step side step

Cool down & stretch