How can i get in shape for tennis?

Question

what work out exercises will help me to better in tennis

Answer 1

You will want to do a combination of wind sprint work, plyometrics, and core strengthening.

Sprint work is for your side to side speed and endurance on the court.  You can do this in a basketball gym or anywhere where you can run up to the length of a gym.  You start from the end line just by the hoop, sprint out to the first free throw line and sprint back.  Immediately turn and sprint again to the half court line this time and sprint back, followed by the far free throw line and back, and then to the end and back.  Should take you between 30-35 seconds for a fast sprint, and under 30 seconds if you are going 100%.  You should aim to do about 10 of these within 10 minutes, and soon work to 20 in 20 minutes.

In addition to the sprints, you should aim to incorporate a side shuffling of the free throw line and the half court line.  This is a modification of the previous workout, where you only go out to the free throw line and back, and then to the half court line and back.  All with side shuffling of your legs (not in a forward sprint as was the earlier workout).  Throw these into the mix of your sprint workout (2-3 sets is fine).

You will also want to do plyometric explosive work for your legs.  This involves "alley hops," which are when u jump side to side over the alley, landing on the outside leg each time, and then exploding back to the other side.  You should do 3 sets of 20 alley hops (there and back counts as 1 alley hop).  Then you will want to do jump squats, where you sink your knees and butt down to a squatting position, and then explode up jumping as high as you can.  You do 3 sets of 20 of these as well.  If you have access to a bench or a type of standing box that is 2-3 feet in height, you can do bench/box jumps as well.  This is where you start on the ground, jump up to where you are standing on the bench/box, then come back down.  Each time you hit the ground, spring off and explode back up to the bench/box.  3 sets of 20 will do the trick.

You should aim to do leg work 3 days/week.  Plyometrics should be incorporated every other workout session.  By implementing plyo, you can reduce the amount of wind sprints on the bball court that you do.  On the non plyo days, aim to do as many as humanly possible (working up to 20 sprints in 20 minutes).

Finally you will want to do core strengthening.  This is by far the greatest muscle group to work for tennis.  You can do a variety of different abdominal/back exercises, the key is to consistently do them (3 days/week).  Sample routine: 50 normal crunches, 20 side crunches left, 20 side crunches right, 30 seconds of bicycles, 20 leg ups, and 1 minute of the bridge/plank.  Then repeat this set 2 more times.

If you are playing tennis everyday, the rest of your upper body will be in good enough shape to operate at the highest level.  Most professional tennis players do lift their upper body some, but some do not, such as Federer (evidence that it isn't as important as the other stuff).

Stick to this for 2 months and you will be at a high level for tennis.

The rest of your game (ball striking), is up to you.

Answer 2

When I played high school tennis, we would run sprints on the tennis courts.  Start at the base line, then sprint to the the service line, then sprint back to the base line... then sprint to the mid-court line, then back to the base line... then sprint to the service line, then back to the base line.

It's a form of wind sprints and helps with the stopping-starting so important in tennis.

For power, I would do some light weight training focusing on shoulders and back, but really the best solution there is repetition - just gotta hit a lot of balls!

Answer 3

last year when i played tennis for my high school team our coaches had us work alot on sprints. we did a mile every other week and we worked a whole lot on core strength

Answer 4

It would depend on your height and weight. I would say just stay slim and trim. Don't be too bulky as too much muscle makes it harder to play. I would say use cardio like exercises. Hit the ab lounge, do a few arm curls ,resistance cords. Hope this helps.

Answer 5

Well it depends on how serious you are. If you want to become a well-oiled tennis machine cardio is going to be key. I've had matches that lasted hours and what helped me get through them was longer distance running. I would do a 5k run every other night and towards the end of the week a 10k. Also you are going to want to work on you sprinting so you can get to those hard to get balls. Stretch twice a day, drink lots of water and also i would recommend ab exercises along with push ups.