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  • Sample Workout #1: Dynamic Warm Up and Run Form Drills

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    athleta88
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    This document outlines a sample tennis workout that includes dynamic warm up exercises, run form drills, on-court cardio and movement training drills, and a strength training circuit. The on-court portion consists of lateral and forward/backward alley drills, figure 8 drills, cone drills, and volley drills. The strength training circuit involves 6 stations focusing on push ups, rows with tubing, core exercises, scapular stabilization, and wrist exercises.

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    Sample Exercise Program 1 Tenis

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    This document outlines a sample tennis workout that includes dynamic warm up exercises, run form drills, on-court cardio and movement training drills, and a strength training circuit. The on-court portion consists of lateral and forward/backward alley drills, figure 8 drills, cone drills, and volley drills. The strength training circuit involves 6 stations focusing on push ups, rows with tubing, core exercises, scapular stabilization, and wrist exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    8 views1 page

    Sample Workout #1: Dynamic Warm Up and Run Form Drills

    Uploaded by

    athleta88
    This document outlines a sample tennis workout that includes dynamic warm up exercises, run form drills, on-court cardio and movement training drills, and a strength training circuit. The on-court portion consists of lateral and forward/backward alley drills, figure 8 drills, cone drills, and volley drills. The strength training circuit involves 6 stations focusing on push ups, rows with tubing, core exercises, scapular stabilization, and wrist exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    SAMPLE WORKOUT #1

    DYNAMIC WARM UP and RUN FORM DRILLS Perform all of the dynamic warm-up (WU) exercises from the cards. Perform all of the run form (RF) drills from the cards. Tennis Practice ON COURT CARDIO AND MOVEMENT TRAINING Alley Drills Laterally x 2 (15 sec. on: 25 sec. off) Alley Drills Forwards/Backwards x 2 (15 sec. on: 25 sec. off) Rest 60 90 seconds Figure 8 Drills Laterally x 1 each (15 sec. on: 25 sec. off) Figure 8 Drills Forwards/ Backwards x 1 each (15 sec. on: 25 sec. off) 4 Cone Square x 1 from each corner (25 sec rest between) 4 Cone Square w/ Adjustment Steps x 1 from each corner (25 seconds rest between)

    Rest 60 90 seconds V Volley Drills Normal x 1 (15 sec. on: 25 sec. off) V Volley Drills Low Volleys x 1 (15 sec. on: 25 sec. off) Cross Cones x 3 (15 sec. on: 25 sec. off)

    Rest 60 90 seconds Court Widths: 8, 4, 7, 5, 6 (25 sec. rest between)

    STRENGTH TRAINING CIRCUIT Station #1: Push Ups: 1 set of 15 50 reps Station #2: Tubing Bent Over Row: 1 set both sides x 10 - 15 reps Station #3: Tubing Core Bench: 1 set both sides x 15 reps Station #4: Tubing Core Row: 1 set both sides x 15 reps Station #5: Tubing Scap. Stabilization: Straight Arm Row 1 set, 15 20 reps; Bent Arm Rear Shrug 1 set, 15 - 20 reps Station #6: Tubing Wrist/Forearm Exercises: Active Resistive Wrist Flexion 2 sets of 20 reps; Active Resistive Wrist Extension 2 sets of 20 reps

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