TOTAL TENNIS HOME WORKOUT - 4 WEEK PERIODISED PLAN

GENERAL TENNIS WORKOUT PLAN (UP TO 6 SESSIONS PER WEEK)

WEEK 1 - 4
SESSIONS MON TUES WED THUR FRID SAT SUN
WORKOUT WARM UP / MOBILISATION
STRENGTH / CORE (BODY WEIGHT)
STRENGTH / CORE (RESISTANCE BANDS)
POWER
FOOTSPEED / COORDINATION
TENNIS MOVEMENT
TENNIS CORE
YOGA

STRENGTH TENNIS WORKOUT PLAN (UP TO 6 SESSIONS PER WEEK)

WEEK 1 - 4
SESSIONS MON TUES WED THUR FRID SAT SUN
WORKOUT WARM UP / MOBILISATION
STRENGTH / CORE (BODY WEIGHT)
STRENGTH / CORE (RESISTANCE BANDS)
POWER
FOOTSPEED / COORDINATION
TENNIS MOVEMENT
TENNIS CORE
YOGA

MOVEMENT TENNIS WORKOUT PLAN (UP TO 6 SESSIONS PER WEEK)

WEEK 1 - 4

SESSIONS MON TUES WED THUR FRID SAT SUN

WORKOUT WARM UP / MOBILISATION

STRENGTH / CORE (BODY WEIGHT)

STRENGTH / CORE (RESISTANCE BANDS)

POWER

FOOTSPEED / COORDINATION

TENNIS MOVEMENT

TENNIS CORE

YOGA

ENDURANCE TENNIS WORKOUT PLAN (UP TO 6 SESSIONS PER WEEK)

WEEK 1 - 4
SESSIONS MON TUES WED THUR FRID SAT SUN
WORKOUT WARM UP / MOBILISATION
STRENGTH / CORE (BODY WEIGHT)
STRENGTH / CORE (RESISTANCE BANDS)
POWER
FOOTSPEED / COORDINATION
TENNIS MOVEMENT
TENNIS CORE
ENDURANCE
YOGA

NOTE - FIND WHAT PLAN WORKS BEST FOR YOU AND YOUR GOALS. WE ADVISE PLAYERS TO START BY DOING A FEW SESSIONS PER WEEK AND INCREASE FROM THERE IF NEEDED.
 TOURNAMENT TENNIS WORKOUT PLAN

TOURNAMENT TENNIS WORKOUT PLAN (UP TO 6 SESSIONS PER WEEK)

HOW MANY DAYS OUT FROM A TOURNAMENT

SESSIONS 6 DAYS OUT 5 DAYS OUT 4 DAYS OUT 3 DAYS OUT 2 DAYS OUT 1 DAY OUT

WORKOUT WARM UP / MOBILISATION

STRENGTH / CORE (BODY WEIGHT) OR STRENGTH / CORE (RESISTANCE

BANDS)

POWER

TENNIS MOVEMENT

TENNIS CORE

FOOTSPEED / COORDINATION

YOGA

NOTE - An example of how this plan works - If you are starting a tournament in 4 days time, you would do; 3 days out before match workout =
Core. The next day; 2 days before match = Footspeed / Cordination and the next day; 1 day before match = Yoga.
You can use either the Body weight or Resistance Bands strength programs for the strength workout. Make sure you are doing your Warm up / Mobilisation pre workout daily also.
Prior to using this plan, follow your usual plan from the other options.
 3 BRETZEL 2.0 Only
MOBILISATION 20SEC 10SEC

Only
4 FROGGER MOBILISATION 20SEC 10SEC

Only
5 THREAD THE NEEDLE MOBILISATION 20SEC 10SEC 1-2 SETS

Only
6 SEAL MOBILISATION 20SEC 10SEC

Only
7 HIP OPENER MOBILISATION 20SEC 10SEC

Only
8 CENTIPEDE MOBILISATION 20SEC 10SEC

Only
9 ANKLE RELEASE MOBILISATION 20SEC 10SEC

REST 60SEC - REPEAT TOTAL 1-2 SETS

THIS WARMUP PROTOCOL IS DESIGNED TO - A. INCREASE YOUR BODY TEMPERATURE AND STIMULATE YOUR NERVOUS SYSTEM - B. OPE
FOR MOVEMENT - C. ACTIVATE (SWITCH ON) THE CORE, POSTERIOR CHAIN (LOWER BACK, HAMSTRINGS, GLUTEALS) AND SHOULDER G
TO FOCUS ON YOUR BREATHING (DEEP SLOW, FLUID BREATHES). IT IS ALSO AN OPPORTUNITY TO GET YOUR ATHLETIC POSTURE EN
SHOULDERS BACK, BRACING SLIGHTLY THROUGH THE CORE) DEPENDING ON HOW RESTRICTED YOUR MOVEMENT IS AND HOW
 3 BRIDGE LEG WALK OUTS STRENGTH HIP EXTENSION

4 BANDED SQUAT STRENGTH SQUAT

5 BANDED LUNGE STRENGTH LUNGE 15 E

6 SINGLE ARM BANDED CHEST PRESS STRENGTH PUSH 15 E

7 SINGLE ARM BANDED ROW STRENGTH PULL 15 E

8 BANDED CIRCLES STRENGTH ANTI - ROTATION 15 E

8 BANDED ROTATION STRENGTH ROTATION 15 E

REST 2MIN - REPEAT FOR A TOTAL OF 3-4 SETS

REPS Number of repetitions you should perform for each exercise. For uni lateral exercises and exercises alternating sides, complete set repetitio

The amount of resistance you use. Use a band that is relative to your strength base. We recommend having 2-3 different resistance bands. To alter
LOAD
th
to make it easier and move further away to add resistance.
p
SETS Completing one circuit of a module (eg Going through all the strength exercises once) is 1 set. Rest 2mins after you com

The rest after you complete an exercise and before you move onto the next exercise. E.g Perform exercise 1 for 8 reps, then rest 20sec, b e
REST (AFTER
EXERCISE
 2 PUSH UPS TOES OR KNEES STRENGTH PUSH 30SEC

3 BANDED SINGLE LEG RDL STRENGTH BEND 30SEC

4 SINGLE LEG BENCH HIP RAISE STRENGTH HIP HINGE 30SEC

5 90' ARM EXTENSION STRENGTH EXTENSION 30SEC

6 SIDE PLANK STAR STRENGTH ANTI ROTATION 30SEC

7 BANDED FOUR POINT EXTENSION STRENGTH ANTI ROTATION 30SEC

8 BANDED OPEN STANCE ROTATION STRENGTH ROTATION 30SEC

REST 2MIN - REPEAT FOR A TOTAL OF 3-4 SETS

TIME Length of time you work for each exercise e.g 30 seconds = the length of time you will perform each exercise, e

REST (AFTER
EXERCISE
The rest after you complete an exercise and before you move onto the next exercise. E.g Perform an exercise for 30sec, then rest 20sec,

SETS Completing one circuit of a module (eg Going through all the exercises once) is 1 set. Rest 2mins after you complete each se

The amount of resistance you use. Use a band that is relative to your strength base. We recommend having 2-3 different resistance bands. To alter t
LOAD
to the fixed point to make it easier and move further away to add resistance.
 BI LATERAL JUMPS -
4 T JUMPS FOOTSPEED 10 SEC
FORWARD/BACKWARD/LATERAL

5 FAST FEET LATERAL 2 STEP FOOTSPEED BI LATERAL - LATERAL 10 SEC

6 SCISSOR JUMPS FOOTSPEED BI LATERAL - CROSS OVER 10 SEC

8A T HOPS (RIGHT) UNI LATERAL -

FOOTSPEED 10 SEC
FORWARD/BACKWARD/LATERAL

8B T HOPS (LEFT) UNI LATERAL -

FOOTSPEED 10 SEC
FORWARD/BACKWARD/LATERAL

9A RACKET CIRCLES (CLOCKWISE) FOOTSPEED BI LATERAL - CIRCULAR 10 SEC

9B RACKET CIRCLES (ANTI - CLOCKWISE) FOOTSPEED BI LATERAL - CIRCULAR 10 SEC

REST 2MIN - REPEAT FOR A TOTAL OF 3 - 4 SETS

REPS / TIME Length of time you work for each exercise e.g 10sec = the length of time you will work or rest for. For uni lateral exercises and

SETS Completing one circuit of a module (eg Going through all the movement exercises once) is 1 set. Rest 2mins a

REST (AFTER
EXERCISE
The rest after you complete an exercise and before you move onto the next exercise. E.g Perform exercise 1 for
 TENNIS MOVEMENT
REST TIME
WEEK 1-2 EXERCISE NAME MODULE MOVEMENT PATTERN REPS / TIME SETS TIPS
BETWEEN REPS

Alternate the direction you are moving each set. Keep a wide base
1 CONE CIRCLES FOOTSPEED MULTI DIRECTIONAL 20 SEC 20 SEC and hold posture. Move as fast as you can control

Stand strong when loading on 1 leg. Push hard into the ground
2 FAST FEET LATERAL LOAD FOOTSPEED LATERAL 20 SEC 20 SEC when contatcing the ground through movement.

Hold a wide base and maintain a good athletic posture. Maintain

3 FORWARD IN AND OUT CONES FOOTSPEED FORWARD/LATERAL 20 SEC 20 SEC this whilst moving as quick as possible through the cones.

Hold a wide base and maintain a good athletic posture. Maintain

4 LATERAL IN AND OUT CONES FOOTSPEED LATERAL 20 SEC 20 SEC this whilst moving as quick as possible through the cones.

Hold posture on landing, drive off the outside foot and lean into the
5 FIGURE 8 FIRST STEP FOOTSPEED BI LATERAL - FIRST STEP 20 SEC 20 SEC movement.
4 SETS

Hold a wide base and maintain a good athletic posture. Maintain

6 4 CONE LATERAL CIRCLES FOOTSPEED LATERAL/MULTIDIRECTIONAL 20 SEC 20 SEC this whilst moving as quick as possible through the cones.

Hold a wide base and maintain a good athletic posture. Maintain

7 4 CONE FORWARD CIRCLES FOOTSPEED FORWARD/LATERAL 20 SEC 20 SEC this whilst moving as quick as possible through the cones.

Hold good posture through movement. Drive off through the

8 CROSS OVER STEP FOOTSPEED BI LATERAL - CROSS OVER 20 SEC 20 SEC outside leg

Hold a wide base and maintain a good athletic posture. Push out
9 BOX / CONE JUMPS FOOTSPEED MULTI DIRECTIONAL 20 SEC 20 SEC hard into the ground and take fast controlled jumps. You should
feel balanced and in control.

REST 2MIN - REPEAT FOR A TOTAL OF 4 SETS

REPS / TIME Length of time you work for each exercise e.g 20sec = The length of time you will work or rest for. For uni lateral exercises and exercises alternating sides, complete set repetitions for each side.

SETS Completing one circuit of a module (eg Going through all the footspeed exercises once) is 1 set. Rest 2mins after you complete each set. Complete 4 sets.
REST (AFTER
EXERCISE The rest after you complete an exercise and before you move onto the next exercise. E.g Perform 1 for 20sec, then rest 20sec, before moving onto 2.
 EXPRESSION

4 LATERAL SHUFFLE - LATERAL BOUND RETURN POWER FORCE ABSORPTION AND FORCE 8 (4 EACH SID
EXPRESSION

5 MEDICINE BALL ROTATION HIP DRIVE POWER FORCE EXPRESSION - TORSO 8 (4 EACH SID
ROTATION/HIP EXTENSION

6 SPLIT - SQUAT - MEDICINE BALL THROWDOWN POWER FORCE EXPRESSION - MULTI FACET 8

7 SHADOW WEIGHT TRANSFER POWER FORCE EXPRESSION - MULTI FACET 8 (4 EACH SID

REST 2MINS - REPEAT FOR A TOTAL OF 3-4 SETS

REPS Number of repetitions you should perform for each exercise. For uni lateral exercises and exercises alternating sides, complete

WEIGHT The weight or load you are lifting (medicine ball). Recommend using medicine ball size whic

SETS Completing one circuit of a module (eg Going through all the power exercises once) is 1 set. Rest 2mins afte

REST (AFTER
EXERCISE The rest after you complete an exercise and before you move onto the next exercise. E.g Perform exercise 1 for 4
 TENNIS CORE PROGRAM
REST TIME
WEEK 1-2 EXERCISE NAME MODULE MOVEMENT PATTERN REPS / TIME SETS TIPS
BETWEEN REPS

CORE STRENGTH & Keep back straight. Draw navel into spine. Rotate as far
1 SEATED BANDED ROTATION ROTATION 20 SEC 20 SEC as is comfortable. Keep tension on the band at all
STABILITY
times.
Align - Ankle, knee, hip, shoulder and ear all in a straight line.
CORE STRENGTH & Have the supporting arm/elbow sitting straight under the
2 SIDE PLANK ROW ANTI - ROTATION 20 SEC 20 SEC shoulder joint. Focus on driving the hip up. Keep your body
STABILITY
rigid as the working arm moves.

Have feet hip width apart, draw navel in towards your spine,
CORE STRENGTH &
3 STSTAN G BANDED CIRCLES / PALOFF PRESS ANTI - ROTATION 20 SEC 20 SEC brace through the core. Keep back straight. Aim for as much
STABILITY range as possible with the movements.
G
Aim for even loading between front and back legs. Keep back
CORE STRENGTH &
4 STANDING LUNGE PALOFF PRESS ANTI - ROTATION 20 SEC 20 SEC straight. Draw navel in towards spine and hold in a braced
STABILITY position.
Aim for as much range as possible.

Have foot and knee in alignment. Slighlty bend the supporting

CORE STRENGTH &
5 SINGLE LEG BANDED ROW ANTI - ROTATION 20 SEC 20 SEC leg (knee) Keep back straight. Aim to keep your body braced as
STABILITY the moving arm works.

Aim for even loading between front and back legs. Keep back
CORE STRENGTH & straight. Draw navel in towards spine and hold in a braced
6 STANDING LUNGE CIRCLES ANTI - ROTATION 20 SEC 20 SEC position. Keep arms straight throughout movement.Aim for as
STABILITY
much range as possible.
3 SETS Keep even pressure between arms. Arms must stay straight.
CORE STRENGTH & Keep tension on the band the whole time. Extend legs out as far
7 BANDED DEADBUG ANTI - ROTATION 20 SEC 20 SEC as is comfortable. Push your back into the ground throughout
STABILITY
the exercise.

Place feet in a wide position. Have elbows sitting straight under

CORE STRENGTH &
8 PLANK ROTATION ROTATION 20 SEC 20 SEC shoulder joints. Initiate movement by bracing through the core
STABILITY and then moving the torso and arm.

Maintain a neutral spine/pelvis through movement. Imagine

CORE STRENGTH &
9 BEAR CRAWL CROSS OVER PATTERN 20 SEC 20 SEC keeping a glass of water sitting on your lower back through
STABILITY the movement. Try not to spill it.

Draw your navel in towards your spine and hold.Arms must

CORE STRENGTH &
10 SUPINE FLUTTERS CROSS OVER PATTERN 20 SEC 20 SEC stay straight. Extend legs out as far as is comfortable. Push your
STABILITY back into the ground throughout the exercise.

Place feet in a close position. Have elbows sitting straight

CORE STRENGTH & under shoulder joints. Initiate movement by bracing through the
11 PLANK TOE TOUCHES ANTI - ROTATION 20 SEC 20 SEC core and then moving the leg out using small controlled steps.
STABILITY
Focus on hip stability.
Have arms sitting straight under shoulder joints. Maintain a
CORE STRENGTH & neutral spine/pelvis. Engage the TVA muscles by drawing navel
12 PLANK PULSES TVA 20 SEC 20 SEC towards your spine and holding it there. Hold this braced
STABILITY
position throughout the movement.
REST 2MIN - REPEAT FOR A TOTAL OF 3 SETS

REPS / TIME Length of time you work for each exercise e.g 20sec = The length of time you will work or rest for. For uni lateral exercises and exercises alternating sides, complete set repetitions for each side.
The amount of resistance you use. Use a band that is relative to your strength base. We recommend having 2-3 different resistance bands. To alter the resistance during an exercise, move closer to the fixed point to make it easier
LOAD
and
move further away to add resistance.
SETS Completing one circuit of a module (eg Going through all the footspeed exercises once) is 1 set. Rest 2mins after you complete each set. Complete 3 sets.

REST (AFTER
EXERCISE
The rest after you complete an exercise and before you move onto the next exercise. E.g Perform 1 for 20sec, then rest 20sec, before moving onto 2.
 FOCUS – Hamstrings, Lumbar/thora
1 ACE MOBILISATION 30SEC 20SEC TIPS - Wide leg base, Keep back
straig
rotate as far

FOCUS – Gluteals, H
2 GLUT SALUTE MOBILISATION 30SEC 20SEC TIPS - Focus on holding a strong
postu

FOCUS – Quadriceps, Hip flex

3 FLYING POSE MOBILISATION 30SEC 20SEC TIPS - Maintain good hip alignment,
Be
downwards, Stret

FOCUS – Quadriceps, Hip flex

4 CAMEL CAT MOBILISATION 30SEC 20SEC 2-3 SETS TIPS - Maintain good hip alignment,
Be
downwards, Stret

5 SERVANT
MOBILISATION 30SEC 20SEC FOCUS – Adductors
TIPS - Take legs out as far as possible, in

FOCUS - Oblique’s, Lu
6 KNEELING EAST WEST MOBILISATION 30SEC 20SEC TIPS - Lengthen and push the arm/Leg
a
good contact with the ground by pus
consistently

FOCUS - Hip Flexors,

7 STAR POINTER MOBILISATION 30SEC 20SEC TIPS - Drive hip forward as far as
possible
allow lu

REST 60SEC - REPEAT TOTAL 2-3 SETS

Total workout time - 36 min

Weeks 3 & 4 – Non-Specific Linear Running

Complete on sports field or oval (alternative options - use a treadmill or stationary bike)
All running should be at a high intensity, with rest at low intensity

Run - 30 sec on (high intensity) : 30 sec off (low intensity) x 10 reps

Rest 3min
Complete 2 Sets
Total workout time - 23min
(Option to run for 10min post interval session at 60%)

Weeks 5-6 Specific Change of direction (Option 1)

Complete on tennis court, sports field / oval.
All running should be at a high intensity, with rest at low intensity
Mark out cones at 8m, 6m and 4m.

One Repetition includes;

Run to 8m marker turn and run 8m back to start
Run to 6m marker turn and run 6m back to start
Run to 4m marker turn and run 4m back to start

Rest 45sec between repetitions

Complete x 10 repetitions per set
Rest 3min between sets
Complete 2 Sets

Total of 36m each rep

Total of 360m each set
Total of 720m each workout
Workout time approximately – 30min

Note - All running is forward, ensure you alternate feet each time you turn.

Weeks 5-6 Aerobic Interval Training (option 2)

If unable to do option 1 due to injury or outdoor weather conditions you can perform this program using a ca
gymnasium.
All cardio should be at a high intensity, with rest at low intensity

Rower, treadmill, bike - 15 sec on (high intensity): 30 sec off (low intensity) x 10 reps
Rest 3min
Complete 2 Sets

Total workout time - 18min

(Option to run/cycle/row etc for 10min post interval session at 60%)

How to calculate running pace

Low intensity (40%)
Moderate intensity (50-60%)
High intensity (70-80%)