Just about any skill that a player needs for a match can be learned and developed against wall (backboard). With another conditioning exercises in these workout plan you will develop great endurance and strength while improving your tennis strokes.
If you are a beginner, use an old ball with a slower bounce to take a better control.
What will you need? You need only tennis racket, ball, wall and tennis court – not necessary.
Warm up: Only in first circle – use 60 % of your maximum intensity hitting against wall. Than use maximum intensity in second and other circles.
1. Forehand drill against wall – 3 minutes
Assume the ready position.
Contact point of a tennis racket and ball is in front of the body.
Fallow through with good shoulder rotation and balance.
2. Backhand drill against back board (use aether one handed backhand or two handed backhand) – 3 minutes
Assume a ready position. Step out with foot closes to the ball.
Contact point of a racket and a ball is in the front of the body. Fallow through with good shoulder rotation, extension and balance.
3. Forehand volley drill against wall – 3 minutes
Come closer to the wall. Practice volley against wall without letting the ball fall.
4. Backhand volley drill against wall – 3 minutes
Come closer to the wall. Practice volley against wall without letting the ball fall.
5. Sprint on court; if tennis court is not available, you can set up sprinting lines by yourself anywhere close to the wall you are practicing your strokes.
This is not a warm up anymore. It is a sprint/interval workout.
Start in the front of a end (doubles) sideline.
Sprint toward the middle line.
.Touch the middle line with one of your hands.
Sprint back to the end (doubles) side line.
Touch the end (doubles) side line with one of your hands and as fast as you can sprint back toward the singles side line.
Touch the singles side line with your hand.
Sprint back toward the opposite end (doubles) starting sideline.
Touch the end (doubles) sideline.
Sprint toward opposite end (doubles) sideline.
Touch the end (doubles) sideline.
Sprint back toward end (doubles) sideline.
Sprint across the starting end (doubles) sideline.
If you did this right and tried to do it as fast as you could, you feel tired and you are gasping for breath.
Take a 3 min. break and start with:
7. Push ups – try maximum amount of repetitions
Keep your back straight. Don’t let your but sink.
Go as low as you can without touching the ground.
If you can’t do regular push up, put your knees on the ground and do modified push ups. Also try as many as you can.
Go as low as you can without touching the ground.
8. Abs – legs and arms raises – 25 repetitions
Lie down on on the ground. Legs and arms are extended.
Bend your knees slightly and lift your legs and arms simultaneously up until meeting each other in the middle.
9. Squat jumps- 25 repetitions
Lower your body bending your knees to the right angle and keep your back straight. Hands go up while you’re bending your knees.
Jump up explosively as high as you can swinging your hands down. Repeat squad jump going right away back to the low (knees in right angle) position.
10. Mountain climber – 15 repetitions each side
Assume a push up position.
Bring your right knee as close as you can toward your left elbow while moving your but forward.
If you are doing this exercise right, your bent leg is almost parallel to the floor.
Repeat the opposite side. Left knee touches right elbow.
Do 2 – 4 circles of these interval workout on tennis court, starting again with tennis drills than sprint and strengthening exercises.
Keep 3 minutes break only between sprint and strengthening exercises.