Training Protocol For Tennis Players.

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Ever wonder what it takes to be successful tennis

player? Well I can tell you that it takes a lot of hard
work and determination. Get the competitive edge
with the following training insight and sample 8-week
training program.
GetNBetter updated
his weight from 194
Lbs.to 193.3 Lbs.a
loss of 0.6 Lbs. in 2
days.
djunderseage
tracked the workout:
Labrada Lean Body
Day 11: Chest,
Shoulders & Triceps
Workout.
By: Matt Weik

Last updated: Nov 14,
2011
alonzo250 updated
his weight from
198.5 Lbs.to 194.5
Lbs.a loss of 4 Lbs.
in 11 days.
Skiing
Softball
Ever wonder what it takes to be successful tennis player? I can tell you that it takes a lot of
Speed and Agility
hard work and determination. The training can get intense and if done incorrectly, could ruin your
chances of ever making a career out of the sport.
Tennis
Track And Field
Volleyball
This article will give you some insight on everything you need to know about training for tennis
and also some extra information on what muscle groups are involved in certain movements.
Muscles Used In Tennis Drives, Volleys, & Serves:

Action
Wrestling
PERFORMANCE
IMPROVEMENT
Muscles Used
Push-Off
Soleus,
gastrocnemius,
quadriceps,
gluteals
Trunk Rotation
Obliques,
spinal erectors
Forehand Swing
Anterior deltoid,
pectorals,
shoulder internal rotators,
elbow flexors (biceps),
serratus anterior
ENDURANCE SPORTS
STRENGTH AND POWER
SPORTS
View
All
Muscles Used In The One-Handed Backhand Volley And Drive:

Action
http://www.bodybuilding.com/fun/weik55.htm
Muscles Used
Push-Off
Soleus,
gastrocnemius,
quadriceps,
gluteals
Trunk Rotation
Obliques,
spinal erectors
Backhand Swing
Rhomboids and middle trapezius,

posterior deltoid,
middle deltoid,
shoulder external rotators,
triceps,
serratus anterior
Page 1 of 13
3/13/15, 7:00 PM
serratus anterior
Muscles Used in the Two-Handed Backhand Drive:

Action
Muscles Used
Push-Off
Soleus,
gastrocnemius,
quadriceps,
gluteals
Trunk Rotation
Obliques,
spinal erectors
Backhand Swing Nondominant Side
Pectorals,
anterior deltoid,
shoulder internal rotators
Backhand Swing Dominant Side
Rhomboids and middle trapezius,

posterior deltoid,
middle deltoid,
shoulder external rotators,
triceps,
serratus anterior
Muscles Used In The Serve And Overhead:

Action
Trunk Rotation
Knee And Hip Extension Before Impact
Muscles Used
Obliques,
spinal erectors
Quadriceps,
gluteals
Arm Swing
Pectorals,
shoulder interior rotators,
latissimus dorsi,
triceps
Arm Extension
Triceps
Wrist Flexion
Wrist flexors
Physiological Aspect:
For a successful match, a tennis player needs a combination of strength, power and
muscular endurance.
Muscle hypertrophy is not needed as much as the other aspects because technique is a
key in the game of tennis, not just power.
Injury Prevention
Most Common Sites For Injury:
Back (overuse from transferring forces)
Shoulder (rotator cuff tears)
Knee (overuse and stress on the patella)
Ankle (ligaments in the ankle)
Elbow (degenerative changes in tendon base and splintering of tendon fibers)
Leg (muscle tears)
Wrist (overuse of ligaments)
Keys To Preventing Injuries:

Warm-up/Cool-down
Flexibility
Strength Training
Aerobic Training
Anaerobic Training
Sport Biomechanics
If Injuries Occur Use the RICE Method to Treat:
Rest
Ice
Compress
Elevate
Page 2 of 13
3/13/15, 7:00 PM
Warm-Up
Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the
workout. Do this each day before the workout begins.
Slow jog or low-intensity stationary cycling
8-Week Workout Program

3 Day Split (Week 1-4)
Use light weights at 40% of your 1RM
Rest for less than 30 seconds between sets
1 REP MAX CALCULATOR
Weight Lifted
Calculate
Reps
Reset
Results
1 RM
40% 1 RM
Monday Workout: (Lower Body)

Sets
Repetitions
Leg Press
Exercise
10-15
Leg Extension
10-15
Leg Curl
10-15
Hip Abduction
10-15
Hip Adduction
10-15
Standing Calf Raises
10-15
Plyometrics:
Two-Handed Side-to-Side Throw
Single-Arm Throw
Click Here For A Printable Log Of Monday.
Wednesday Workout: (Core and Rotator Cuff)

For rotator cuff use only light weights (2-5 pounds)
Sets
Repetitions
Abdominal Crunch
Exercise
20
Crossover Crunch
20
Russian Twist
20
Back Extension Machine
10-15
Back Hyperextensions
10-15
External Shoulder Rotation
10-15
Prone Horizontal Abduction
10-15
90-90 External Shoulder Rotation
10-15
Cardiovascular: Jog or bike for 30 minutes

Click Here For A Printable Log Of Wednesday.
Friday Workout: (Upper Body)

Exercise
Sets
Repetitions
Chest Press
10-15
Lat Pulldown
10-15
Seated Row
10-15
Bicep Curl
10-15
Tricep Extension
10-15
Shoulder Shrugs
10-15
Page 3 of 13
3/13/15, 7:00 PM
Plyometrics:
Single-Arm Alternate-Leg Bound
Lateral Barrier Hop
Backward Skip
Click Here For A Printable Log Of Friday.
4 Day Split (Week 5-8)

Use moderate to heavy weights at 70% of your 1RM
Rest for 1-2 minutes between sets
For rotator cuff use only light weights (2-5 pounds)
For lateral raises and front raises use only light weights (10-20 pounds)
70% 1 REP MAX CALCULATOR
Weight Lifted
Calculate
Reps
Reset
Results
1 RM
70% 1 RM
Monday Workout:
Sets
Repetitions
Bicep Curls
Exercise
6-8
Tricep Extension
6-8
Abdominal Crunch
20
Crossover Crunch
20
Russian Twist
20

Click Here For A Printable Log Of Monday.
Tuesday Workout:
Sets
Repetitions
Leg Press
Exercise
6-8
Leg Extension
6-8
Leg Curl
6-8
Hip Abduction
6-8
Hip Adduction
6-8
Standing Calf Raises
6-8
Plyometrics:
Two-Handed Side-to-Side Throw
Single-Arm Throw
Click Here For A Printable Log Of Tuesday.
Thursday Workout:
Sets
Repetitions
Chest Press
Exercise
6-8
Lat Pulldown
6-8
Seated Row
6-8
Back Extension Machine
6-8
Back Hyperextensions
10-15
Abdominal Crunch
20
Crossover Crunch
20
Russian Twist
20
Page 4 of 13
3/13/15, 7:00 PM
Click Here For A Printable Log Of Thursday.
Friday Workout:
Exercise
Sets
Repetitions
Shoulder Shrugs
6-8
Front Raises
8-10
Lateral Raises
8-10
External Shoulder Rotation
10-15
Prone Horizontal Abduction
10-15
90-90 External Shoulder Rotation
10-15
Plyometrics:
Single-Arm Alternate-Leg Bound
Lateral Barrier Hop
Backward Skip
Click Here For A Printable Log Of Friday.
Exercise Descriptions
Leg Press:
Straighten your knees and hips by pressing down into the platform until they are almost
completely straight. Do not lock your knees. Slowly return to the starting position.
Click To Enlarge.
Leg Press.
Video: Windows Media - MPEG - Video iPod
Leg Extension:
Extend your legs upward against the resistance, straightening your knees fully. Do not
hyperextend your knees. Slowly lower the weight to the starting position.
Click Image To Enlarge.
Leg Extension.
Leg Curl:
Slowly curl your feet toward your buttocks. Slowly return the weights to the starting
position. Your knees should not hyperextend in the starting position.
Page 5 of 13
3/13/15, 7:00 PM
Leg Curl.
Hip Abduction:
Slowly push your legs outward on the machine through as large a range of motion as
possible. Slowly return the weights to the starting position.
Hip Abduction.
Hip Adduction:
Slowly push your legs inward on the machine through as large a range of motion as
possible. Slowly return the weights to the starting position.
Hip Adduction.
Video: Windows Media - MPEG
Standing Calf Raise:

Keeping your knees straight and trunk upright, raise your heels off the ground until you are
standing on the balls of your feet. Slowly return to the starting position. Move through as
large a range of motion as possible.
Begin this exercise standing flat on the floor, and progress to performing it with your toes
on a step or on the platform of an exercise machine. This position allows the heels to drop
below the balls of the feet when you start and allows you to exercise through a larger
range of motion.
Standing Calf Raise.

Abdominal Crunch:
Page 6 of 13
3/13/15, 7:00 PM
Curl the upper body from the floor, including the head and the shoulders, until you can feel
the abdominal muscles contracting. The upper body should be off the ground by about
three inches at the shoulder blades. Lower until the shoulder blades touch the ground and
repeat.
Abdominal Crunch.
Crossover Crunch:
Curl the upper body so the elbow opposite the elevated knee moves toward it diagonally.
Repeat this movement on the opposite side.
Crossover Crunch.
Video: Windows Media - Real Player
Russian Twist:
Rotate side to side, turning the shoulders until the arms are at a 90- degree angle with the
body. Make a full twist to the opposite side. Over and back makes one repetition.
Russian Twist.
Back Hyperextensions:
From a lowered starting position, raise the upper body until it is in a line with the rest of the
body or until the back is tight. Lower the upper body to a 30-degree angle or just before
the lower back curves.
Back Hyperextensions.
External Shoulder Rotation:

With the right hand near the abdomen, slowly raise the hand until the forearm is just short
of vertical to the body. Slowly lower to the starting position and repeat.
Page 7 of 13
3/13/15, 7:00 PM
External Shoulder Rotation.

Prone Horizontal Abduction:

Raise the arm out to the side at a 90-degree angle until it is almost parallel to the floor.
Lower it to the starting position and repeat.
Prone Horizontal Abduction.

90-90 External Shoulder Rotation:

While maintaining a right angle at the elbow, externally rotate the forearm until it points to
the ceiling (90-degree abduction). Slowly lower it and return to the starting position.
Click To Enlarge.
90-90 External Shoulder Rotation.

Video: WMV
Chest Press:
While keeping the wrists directly over the elbows and not locking the elbows, extend the
hands toward the ceiling. As you extend your hands upward, round your shoulders
pushing your hands as far away from you as you can.
Chest Press.
Lat Pulldown:
Using a wide pronated grip, grab the bar with both hands. Pull the bar down to you chest
and pinch your shoulder blades together on the movement down. Slowly raise the bar
back up to the starting position with control and repeat.
Page 8 of 13
3/13/15, 7:00 PM
Lat Pulldown.
Seated Row:
Using a close grip, grab the bar with both hands. While keeping the upper body erect and
not leaning backward, pull the bar toward the chest and upper abdomen area. Keep the
elbows close to your sides. Slowly return to the starting position and repeat.
Seated Row.
Bicep Curl:
Keeping your shoulder at your side, bend your elbow and bring the weight toward your
shoulder. If you have chosen the weight correctly, you should not be arching your back or
leaning backward during the exercise. Slowly return the weight to the starting position,
making sure you don't hyperextend or lock your elbow.
Barbell Curl.
Triceps Extension:
Straighten your elbow by raising your hand and weight upward, making sure the elbow
does not lock. Slowly lower the weight to the starting position and repeat.
Triceps Extension.
Shoulder Shrugs:
Keeping your arms at your sides, raise your shoulder upward toward your ears. Return to
the starting position by slowly lowering your shoulders and repeat.
Page 9 of 13
3/13/15, 7:00 PM
Shoulder Shrugs.
Front Raises:
Grip the dumbbells with a pronated grip and hold them in front of your body. Slowly raise
the weights straight up in front of your face keeping your elbows almost locked.
Front Raises.
Lateral Raises:
Grip the dumbbells so that they hang by your sides with the palms of your hand facing
your sides. Slowly raise the weights to your sides keeping your elbows almost locked out.
Once your arms are parallel with the ground, slowly and in a controlled manner lower the
weights back down to the starting position.
Lateral Raises.
Two-Hand Side-To-Side-Throw:
To begin start with a medicine ball in your hands and your arms cocked backward. Then
using both arms, throw the ball to the rebounder or partner, keeping the arms extended.
When the rebounder or partner returns the ball, catch the ball over the opposite shoulder
and immediately repeat the throw.
Click To Enlarge.
Two-Hand Side-To-Side-Throw.
Video: WMV - MPEG - iPod Video
Single-Arm Throw:
Stand in a upright position with feet shoulder-width apart and face the rebounder or
partner. Raise the medicine ball in one hand to a position of 90-degrees shoulder
Page 10 of 13
3/13/15, 7:00 PM
abduction and 90-degrees elbow flexion with the arm rotated so the forearm points to the
ceiling. Using one arm, throw the ball to the rebounder or partner. 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.
Click To Enlarge.
Single-Arm Throw.
Video: WMV - MPEG - iPod Video
Single-Arm Alternate-Leg Bound:

Push off with the left foot as it contacts the ground. During push-off, bring the right leg
forward by flexing the thigh to a position parallel with the ground and knee at 90-degrees.
During this flight phase of the drill, reach forward with the left arm. Land on the right leg
and immediately repeat the sequence on the opposite side upon landing.
Click To Enlarge.
Single-Arm Alternate-Leg Bound.

Video: WMV
Lateral Barrier Hop:

Jump over the barrier with both legs, using primarily hip and knee flexion to clear the
barrier. Keep the knees and feet together. Land on the opposite side of the barrier and
immediately repeat the jump to the starting side.
Click To Enlarge.
Lateral Hop.
Backward Skip:
Jump backward with one leg and flex the hip and knee of the non- skipping leg to
approximately 90-degrees. Both arms should be used to assist with the movement. Land
in the starting position on the same leg. Immediately repeat the skip with the opposite leg.
Click To Enlarge.
Page 11 of 13
3/13/15, 7:00 PM
Backward Skip.
Video: WMV
MCWtrainer@aol.com
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EGBERTCHAVES
Very good article! I was looking for a series of exercises to
complement the tennis!
Article Rated: 10
Rep Power: 0
Body Stats
ht: 5'11"
wt: 207.68 lbs
bf: 28.0%
Dec 26, 2012 10:44am | report
Page 12 of 13
3/13/15, 7:00 PM
gmandrell
Rep Power: 0
I am a college tennis player and am looking to get bigger and

stronger to help compliment my game, this is an ok workout but
who does this workout? So many articles on how GSP or Joe
Flacco or any number of other professional athletes workout,
why not do an article showing how Novak Djokovic or Andy
Roddick works out? Mardy Fish turned his tennis career around
with fitness, do an article on him. Something more credible
would be really nice.
Body Stats
ht: 6'2"
wt: 160 lbs
bf: 5.0%
Aug 13, 2013 1:50pm | report
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ARTICLES & VIDEOS

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Like 2,698,859 people like this. Be the

Ever wonder what it takes to be successful tennis

By: Matt Weik

Speed and Agility

Muscles Used In Tennis Drives, Volleys, & Serves:

Muscles Used In The One-Handed Backhand Volley And Drive:

Rhomboids and middle trapezius,

Bodybuilding.com - Complete Training Protocol For Tennis Players.

Muscles Used in the Two-Handed Backhand Drive:

Backhand Swing Nondominant Side

Backhand Swing Dominant Side

Rhomboids and middle trapezius,

Muscles Used In The Serve And Overhead:

Knee And Hip Extension Before Impact

Keys To Preventing Injuries:

Bodybuilding.com - Complete Training Protocol For Tennis Players.

8-Week Workout Program

Monday Workout: (Lower Body)

Standing Calf Raises

Wednesday Workout: (Core and Rotator Cuff)

Back Extension Machine

External Shoulder Rotation

Prone Horizontal Abduction

90-90 External Shoulder Rotation

Cardiovascular: Jog or bike for 30 minutes

Friday Workout: (Upper Body)

Bodybuilding.com - Complete Training Protocol For Tennis Players.

4 Day Split (Week 5-8)

Cardiovascular: Jog or bike for 30 minutes

Standing Calf Raises

Back Extension Machine

Cardiovascular: Jog or bike for 30 minutes

Bodybuilding.com - Complete Training Protocol For Tennis Players.

Click Here For A Printable Log Of Thursday.

External Shoulder Rotation

Prone Horizontal Abduction

90-90 External Shoulder Rotation

Click Image To Enlarge.

Bodybuilding.com - Complete Training Protocol For Tennis Players.

Click Image To Enlarge.

Click Image To Enlarge.

Click Image To Enlarge.

Standing Calf Raise:

Click Image To Enlarge.

Standing Calf Raise.

Bodybuilding.com - Complete Training Protocol For Tennis Players.

Click Image To Enlarge.

Click Image To Enlarge.

Click Image To Enlarge.

Click Image To Enlarge.

External Shoulder Rotation:

Bodybuilding.com - Complete Training Protocol For Tennis Players.

Click Image To Enlarge.

External Shoulder Rotation.

Prone Horizontal Abduction:

Click Image To Enlarge.

Prone Horizontal Abduction.

90-90 External Shoulder Rotation: