Summer 2002

TRAIN THE WHOLE BODY

Summer is a great time to get out and play more tennis. It’s also a great time to train. But who wants to spend extra time indoors? The solution: work your whole body 2-3 times per week using multi-joint, free weight exercises in a circuit-type organization. This will allow you to get in and out in less than one hour, get a complete workout, and have more time for outdoor activities without sacrificing strength and power.

Remember to lift smart, lift progressively and always use proper technique. Happy Training.

The following is a sample program that can be performed without rest between exercises. Start out with a moderate weight and increase as the last several reps become easy. All the exercises can be found on the video: Functional Strength Training for Tennis.

Basic Whole Body Workout:

1. Squats: 3 x 10
2. DB Press: 3 x 10
3. Standing Side Bends: 3 x 10
4. Pull-ups (regular or Assisted): 3 x 8
Do 1-4, then repeat 2 times.

5. Lunges: 3 x 16 alternating
6. Pulldowns: 3 x 10
7. 1-Leg Squat & Touch/ 3 x 8
8. Dead Bug/ 3 x 16 alternating legs
Do 5-8, then repeat 2 times.

9. Step-ups 3 x16 alternating legs
10. Push-ups: 3 x 10
11. Side Bench Jumps: 3 x 20
12. Back Hyperextensions: 3 x 10
Do 9-12, then repeat 2 times.

Spring 2002

WARM UP TO START OUT RIGHT

As we get into the USTA and collegiate seasons, flexibility becomes a key ingredient for success. The need for dynamic flexibility is evident during play, in movements such as low volleys, aggressive, wide ground strokes, overheads and serves.
In a recent issue of Training and Conditioning Magazine, authors Jason Soncrant and Vern Gambetta state that, "Sport-specific flexibility is about movement and control of multiple positions that must occur rapidly to meet the demands of an athlete's sport." This is what we need to prepare for in a tennis warm-up.

The purpose of the warm-up is to prepare the body for activity. The warm-up should progress from light, simple movements, to more complex, explosive movements as the body's temperature increases.

The following is an example of a progressive, active warm-up sequence that should be performed just prior to play or practice. Perform each exercise for 20-40 seconds.

Fast walking
Walking leading with heel touches (foot flexed) Walking with exaggerated heel-toe (through the whole foot)
Easy jog
Arm swings
Trunk Rotations
Pendulum Leg swings
Hip Rotation
Ankle Rotation
Chopping Motion with both arms
2-Arm Reach followed by a swing through the legs
Jumping Jacks
Run with high knees
Run with feet kicking the butt
Run while circling arms
Lunge walks
Crossover lunge walk
Jumping lunges
Short multi-directional sprints

Remember to warm-up prior play or practice using the types of movement sequences shown here. Happy Training!

Winter 2001 - 2002

Around the holiday season it is often difficult to stick to a strict training routine. The ever increasing number of variables that arise can wreak havoc on the best laid plans. Making a contingency plan is one idea, being flexible with your workouts another. Remember that cross-training and active rest are both valuable components of your overall training plan. Playing basketball, touch football, or frisbee are all fun ways to keep active while enjoying time with your family. Going for a run with friends or relatives is better than endless time in front of the TV. And never underestimate the value of recovery time from minor injuries.

Unless you are a pro preparing for the Grand Slams, a little time with less pressure can be a welcome break. This is also a good time to focus on some injury prevention. Since it's not always possible to get out of the house, you can finally get consistent about your core training program. It only takes 10 - 15 minutes a day to cover the basics, and no equipment is necessary.

Try these core exercises, which can all be found in detail in the 'Functional Strength Training for Tennis' video.

CORE CIRCUIT

The following are tennis-specific core strengthening exercises that can be performed daily. Remember to exhale on the exertion and stay relaxed in the shoulders and neck.

On floor, on your back:

1 Leg Lower: Arms overhead, both legs up bent at 90 degree angle, exhale and draw navel in as you lower the bent leg to the floor. Do not let the lower back move at all. 8x each leg.

Dead Bug: Both arms straight up, both legs up slightly bent. Lower opposite arm (over head) and leg (slightly bent) to floor as you exhale and draw in navel, then return to starting position. Do not let lower back come up at all. 12 to 20 times alternating sides.

Straight leg side-to-side: Arms out to sides with palms face down, one leg up, other leg straight down on floor. Slowly lower leg to floor across the body, fast back up to center. Repeat 10x each side.

Single Leg Exchanges: Elbow to opposite knee as legs bicycle. Shoulder blades off the floor at all times. Exhale as you draw navel in. 1 X 100.

On floor, on your side:

Oblique Side raises: Partner sits on ankles as you lay on your side with legs and body straight. Arms folded across chest, exhale and raise your body up using your obliques. 20x/side.

On floor, on your stomach:

Superperson: On stomach, raise head and opposite arm and leg as you exhale and draw the navel in. Return to relaxed position with forehead down between each rep. 12-20x.

Fall 2001

In this time of reflection, many of us are facing the task of gracefully
returning to the norm while still acknowledging the difficult times that many people, especially on the East Coast, are facing. My thoughts are with those who have lost family and friends. It is also a shame that the USPTA Conference was canceled, but I'm sure that next year will be even better.

Fall is a great time to intensify your training. With the heat of summer behind us, we can pump up the volume. Try starting your workouts with on-court speed training for 20-30 minutes, then jump into the weight room and do a 30-45 minute explosive full body workout. Keep every exercise focussed on speed and explosive power. Alternate upper body, lower body and core exercises in "super sets" to keep the pace moving. Do this intense workout 2 times per week and have your third day either an easy lifting day or go out for a 40 minute run, then stretch. After 3-4 weeks, you'll see a big improvement in both your on-court speed and endurance. Click here for a sample program. Happy Training!

Summer 2001

Now that summer is upon us it's time to spice things up a little by combining our speed and strength training. Don't just do some speed and agility one day and lifting on another - get it all going in the same training session. And, be creative about it! There are hundreds of exercises on the 2 videos available here, as well as all the drills you have in your own personal "library." Look at the college programs on the Specialty Programs page for some examples.

Also, as the weather heats up in more places around the country, the issue of hydration should be everyone's concern. Remember, you can't drink too much water! If you're feeling thirsty, you're already dehydrated. And, the color of your urine should be clear. Following these 2 simple signals from your body can be the difference between lasting for several sets or days, and "hitting the wall" or cramping from dehydration.

Rose will be presenting at this year's USPTA National Conference in Marco Island, Florida in September. It should be an exciting Conference. FitForTennis will also be at the trade show there, so stop by and say hello.

Good Luck with your training!

Winter 2000/2001

As we move into winter, our focus is shifted to preparation for college tennis, USTA season or professional tennis. Our workouts need to be focussed and intense with more bouts of explosive movement per session, more focus on 20 second recovery intervals and speed endurance (the ability to perform explosive movements repeatedly over time). Weight routines will focus on quality vs. quantity and low reps of explosive, multi-joint movements. It is essential that these exercises are performed explosively, which means executing the hardest part of the movement as quickly as possible (such as the ascent of a squat or the push-off of a lunge). Be diligent regarding proper technique, especially as the resistance increases.

In preparation, ball and racquet drills such as those in the Speed, Agility and Footwork video are essential to continued improvements in footwork. The ball and racquet drills are an opportunity to improve one part of the total package in the ongoing effort to assure that the whole is greater than the sum of its parts. If you focus on your tennis specific movements during your conditioning workouts, you will definitely feel the improvement when you're playing matches. GOOD LUCK!

Exercise of the Month:
One-leg side jumps over the Mini-Hurdles

Take 2 mini-hurdles (as seen in the Speed, Agility & Footwork video) and place them about three feet apart. Stand on the side, parallel to the hurdles, with the feet together and the knees bent. Jump sideways over the hurdles and land on one foot as you touch the ground with the same-side hand. Push off to land on the other foot as you touch the ground on the other side of the hurdles. Repeat for either 20-30 repetitions or 20-30 seconds. Work up to two to five sets with a 20-30 second recovery. As you touch the ground, you should stay down for one to two seconds then explode off the leg laterally as fast as possible.

Mix these in with your sprints and you'll see a big improvement in two to three weeks.

FALL 2000

Welcome! The idea for FitForTennis.com came during the production of two tennis training videos. As the process evolved, it seemed obvious that if the videos were a tool to share a "vocabulary" of exercises and drills, then the internet was the perfect tool to bring that vocabulary to life via interactive training programs that users could download, print, and adapt for their specific needs. The users would benefit from the programs and the programs could evolve as a result of the feedback, suggestions, and results.

Our intent is to share relevant information with others so that more athletes are getting beneficial information regarding strength training and conditioning for tennis.

Take a look at the college pre-season training program if you're interested in fall training. Also, there are plenty of good ideas for juniors in the junior specialty programs.

Be sure to email your input and suggestions to help this site to grow.

Thanks,
Rose Bonomo