Hold for about 30 seconds. Come back to the starting position and now lunge to the side, bending your knee and keeping the pivot leg straight. Stretching is something that is oftentimes overlooked, but it’s important to do in order to avoid potential injury. If you're just getting started in the gym (or starting over), use this routine for 4 weeks straight. Here’s a five-day-a-week plan to best train to become an all-around athlete. Just as important as it is to stretch before exercising, it’s also just as important to do so after your workout. The idea is for one player to be using his forehand attack (loop or drive, whichever is preferred), while the other player provides a steady block to make sure the first player is working hard.Beginners should focus on keeping the drill simple so that their success … Grasp onto an overhead bar and allow the weight of your body to gently stretch your arms and back. When playing tennis, you will be using your legs a lot. 4-Week Gym Workout Plan For Beginners. Keep the elbows close to your sides. Tennis Player Runs 5K … Straighten your elbow by raising your hand and weight upward, making sure the elbow does not lock. Already have a Bodybuilding account with BodyFit? Ever wonder what it takes to be successful tennis player? Get the course at Feel Tennis, Develop maximum serve power. Be consistent in your training, always pushing yourself to become better and to train harder. Similar to the upper body exercises, your focus for the lower body should be on higher repetition and lighter weight. The stretch can be done with both hands grasping the bar simultaneously, or one arm at a time. If you have limited space to work with, simply jog in place for about 5 minutes or so. Many of the exercises below focus on the shoulders for this reason.eval(ez_write_tag([[468,60],'tennis4beginners_com-medrectangle-4','ezslot_5',106,'0','0'])); Additionally, you will notice that the number of reps is on the high side when compared to traditional lifting. Do not hyperextend your knees. Drop back down to the starting position and repeat as many times as you can, up to 25 repetitions. To develop speed and agility, incorporate shuttle runs and footwork exercises into your workouts. Rotate your arms in a small circular motion, first forward for about 30 seconds, and then backward for about 30 seconds. Complete the exercises in order and try to leave at least a day or two between sessions. Step forward and bend your knee with one leg while keeping the back leg straight. In addition to strength exercises, there are many drills you can do on the court to improve your conditioning and movement skills. more exercises, + Once fully balanced, jump backward and land on both feet on the floor, bending your knees as you land. Repeat unti… If your sport was power lifting, your workout would emphasize heavy weights. For the past 20 years, Federer and fitness coach Pierre Paganini have essentially perfected the art of tennis training. Then you’ll move into a circuit workout. An hour of tennis burns around 400-600 calories — just as much as your average cardio class. During push-off, bring the right leg forward by flexing the thigh to a position parallel with the ground and knee at 90-degrees. The Best Boxing Workout for Beginners (More than 50 Drills) Written by Dimitar Ivanov. more exercises. Being that tennis players need to retain top levels of strength, speed, balance, agility, and endurance, Paganini employs a multi-tiered regimen that leaves no skill set or muscle behind. Take five breaths and then reverse to the other side. + When the rebounder or partner returns the ball, catch the ball in the starting position, allow some shoulder external rotation, and immediately repeat the throw. On the last ball touch the baseline with the ball and then return it to its original position. Continue this sequence for about 20-25 repetitions or until you begin to feel a good burn in the legs. BodyFit is your solution to all things fitness. Set up on a hyperextension bench with your ankles secured in place and arms crossed in front across your chest. Stand in a upright position with feet shoulder-width apart and face the rebounder or partner. Bring one arm around the back of your head and touch the top of your back. Over and back makes one repetition. Repeat this movement on the opposite side. Each day you devote to training is another building block towards your goal of becoming a better player. Repeat the squat and jump about 20-25 times. To begin start with a medicine ball in your hands and your arms cocked backward. Hi, I'm Gio Valle, creator of Tennis 4 Beginners. Tennis 4 Beginners is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. 0 Shares Share on Facebook Share on Twitter Tennis is one of the … Try to do as many as you can until it starts to become difficult to complete the push-up. Now that you’ve completed the first few workouts, begin building an exercise plan that works for your schedule and goals. Hold at the top for 1-2 seconds and come back down again to the starting point. Each person also reacts differently to exercise, some may need more strength training, while others may need more aerobic conditioning.eval(ez_write_tag([[468,60],'tennis4beginners_com-box-3','ezslot_2',104,'0','0'])); When you begin any exercise routine, it’s a good idea to start out slow and warm up little by little. If you find the exercise too difficult, you can put your weight on your knees to perform the movement. Raise the barbell up to about hip height, making sure to use your legs to lift the weight up. Be sure to check out the article on tennis drills for ideas. Walk slowly in a controlled fashion, remaining on the balls of your feet as you walk. Start with a medicine ball held with both hands above your head and knees slightly bent. Lean towards one side until you feel the stretch. Slowly lower your upper body, pivoting about your hips and keeping your upper body straight. Avoid injury and keep your form in check Don’t just stretch your legs, for example, and neglect your upper body. Bend your knees as if you are squatting, and then explode upwards, tossing the medicine ball up in the air. Keep one leg straight and bend the other leg so the knee is about chest height. Move through as large a range of motion as possible. Place a weighted barbell in front of you on the floor and stand with your feet at least shoulder-width apart. Do not lock your knees. Strength training for tennis differs from traditional strength training in that the goal is to develop power and agility while at the same time preventing injury. Basically, anything that will allow your muscles to warm up and get your heart rate up slowly can work. 1) MasterClass: Serena Williams Teaches Tennis ... post-workout, on-court nutrition, match day food timings, supplements nutrition for female athletes, playing in the heat, and travel. 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