10 Best Workouts For Tennis Players

Updated on: October 2022

Best Workouts For Tennis Players in 2022


Barbie Blonde Tennis Player Doll with Chic Tennis Outfit, Racket and Ball for Ages 3 and Up ​

Barbie Blonde Tennis Player Doll with Chic Tennis Outfit, Racket and Ball for Ages 3 and Up ​
BESTSELLER NO. 1 in 2022

Complete Conditioning for Tennis (Complete Conditioning for Sports)

Complete Conditioning for Tennis (Complete Conditioning for Sports)
BESTSELLER NO. 2 in 2022

Worlds Okayest Tennis Player Funny Match Saying Workout Gift Pullover Hoodie

Worlds Okayest Tennis Player Funny Match Saying Workout Gift Pullover Hoodie
BESTSELLER NO. 3 in 2022
  • This funny sports quote design features the saying, world's okayest tennis player. Idle to wear after a gym workout or running cardio training and sure to get some laughs down at the court during a doubles tennis match.
  • Grab yourself this cool world's okayest tennis player game top which is perfect for those who enjoy training for sports and love tennis. Makes a awesome gift idea for a tennis coach or playing partner.
  • 8.5 oz, Classic fit, Twill-taped neck

Tennis Strength and Conditioning Log: Daily Tennis Sports Workout Journal and Fitness Diary For Player and Coach - Notebook

Tennis Strength and Conditioning Log: Daily Tennis Sports Workout Journal and Fitness Diary For Player and Coach - Notebook
BESTSELLER NO. 4 in 2022

Yoga Edge Bonus Matrix 2 - Revolvers - Swimmers, Golfers, Tennis and Baseball Players - Music Option 1 - Workout Tunes

Yoga Edge Bonus Matrix 2 - Revolvers - Swimmers, Golfers, Tennis and Baseball Players - Music Option 1 - Workout Tunes
BESTSELLER NO. 5 in 2022

Championship Productions The D1 Tennis Player Workout: Individual Workouts for Player Success

Championship Productions The D1 Tennis Player Workout: Individual Workouts for Player Success
BESTSELLER NO. 6 in 2022

The Singles Game

The Singles Game
BESTSELLER NO. 7 in 2022

Tennis Inside the Zone: 32 Mental Training Workouts for Champions

Tennis Inside the Zone: 32 Mental Training Workouts for Champions
BESTSELLER NO. 8 in 2022

Venom Elbow Brace Compression Sleeve - Elastic Support for Tendonitis Pain, Tennis Elbow, Golfer's Elbow, Arthritis, Bursitis, Basketball, Baseball, Football, Golf, Lifting, Sports, Men, Women (XL)

Venom Elbow Brace Compression Sleeve - Elastic Support for Tendonitis Pain, Tennis Elbow, Golfer's Elbow, Arthritis, Bursitis, Basketball, Baseball, Football, Golf, Lifting, Sports, Men, Women (XL)
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  • TARGETED COMPRESSION AND HEAT RETENTION: Designed for rehabilitation of joint inflammation, elbow tendonitis, tennis elbow, golfer's elbow, arthritis and general elbow pain. Our compressive sleeve will increase blood flow, reduce muscle swelling, and alleviate pain and discomfort.
  • COMFORTABLE LIGHTWEIGHT DESIGN: Not only will your pain be reduced, but our sleeve will eliminate bunching and irritation so your movement will be unrestricted during physical and every day activities. Perfect solution for tennis, golf, volleyball, football, basketball, softball, baseball, CrossFit, weightlifting and many other athletic activities.
  • ANTI-SLIP DESIGN: The firm yet flexible grip allows you to focus on the activity rather than worrying about constant readjustment.
  • HIGHLY ELASTIC AND DURABLE: Our high quality fabric is guaranteed to withstand the wear and tear of every day usage by retaining its elasticity and support.
  • SIZING OPTIONS: Available in sizes S, M, L, XL and XXL for a secured fit. Please refer to our size chart shown in the pictures in order to determine accurate sizing.

Instant Sports (Nintendo Switch)

Instant Sports (Nintendo Switch)
BESTSELLER NO. 10 in 2022
  • Fun for the whole family
  • up to 8 players
  • sports include - tennis, crafting, bowling, baseball, hurdles and goal keeping

Developing an Explosive First Step Using Resistance Bands

Today's tennis players are focused on moving faster and faster. But wouldn't it be more beneficial to develop an explosively quick first step? After all tennis is a two step game.

Speed in most ground-based sports, especially tennis, is determined by how quickly an athlete can get his or her body in motion. Acceleration at top-end speed only comes into play once the player gets the body moving. Therefore it could be argued that developing a quick first step must occur before running speed takes over.

Functional quickness is when an athlete creates an integrated, total body reaction that propels the body into motion. The upper and lower torsos react simultaneously in a synchronized, powerful series of movements brought together through a common link, the trunk.

So, how do you develop explosive first-step quickness?

Developing first-step quickness requires you to load quickly and efficiently. This loading best occurs when the body naturally assumes the optimal posture where the athlete goes from putting the brakes on, better known as "deceleration" to changing direction and making an explosive first step.

Remember, you can't go unless you load the system first: The human body reacts like a rubber band, you have to load before you explode, you have to squat before you jump. Therefore, training to load quicker and quicker, with decreased ground contact should be the athlete's focus.

Start with simple loaded step-downs and loaded lunges.

A resistance band lunge matrix or step-down matrix drill is a great series of drills to teach your body how to load quickly and efficiently. These drills require you to train against gravity and momentum using body weight and a band that you can easily control.

With resisted lunges or step downs, you should challenge yourself to get out as far as you can but still get back to the starting position quickly and maintaining balance. Getting back quickly is the key to any deceleration drill such as lunges or step-downs. Getting back means you control the ground reaction forces, the momentum of the band, and the speed of gravity when you put the brakes on and changed direction.

Once the lunge movement is mastered, challenge your reaction speed by seeing how many times you can get down and back in 20 seconds. I like to shoot for 15 reps in 20 seconds.

You will quickly realize that if you do not maintain a good athletic posture when landing, you will not be able to load efficiently and will return poorly. Remember, putting the brakes on is the loading phase, and you must load quickly and efficiently if you want to accelerate quickly.

Once you have the lunges going well, you have prepared yourself for the next step: reactive step drills.

With the band around your hips, just like the Bryan brothers and Melanie, you should lean forward into the band and explode out 2 or 3 steps. You should always feel yourself leaning slightly forward before exploding out. You need to drive your arms back while pushing off the ground quickly and powerfully.

I often have Melanie and the brothers say 1-2-3. I also put a cone out or some tape so they have a visual indicator of how far to move.

Summary

Developing an explosive first step Is all about loading the body quickly with good posture. This can best be trained by getting the athlete to naturally move into this position. Not only do resistance bands provide the input needed to teach the best posture, but they can also provide the variable resistance to strengthen the key muscles. And by the way, the Bryan Brothers and Melanie Oudin routinely say this is the hardest workout they ever do, so be prepared.

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