COLLEGE TENNIS (PRE-SEASON): FUNCTIONAL STRENGTH TRAINING

Exercises
BODY PART EXERCISE WEEK 1
3 x 8		 WEEKS 2&3
2 x 8; 2 x 6		 WEEKS 4&5
1 x: 6,4,2*		 WEEKS 6&7
2 x 6, 2 x 4		 WEEK 8
3 x 8		 WEEKS 9&10
1 x: 8,6,4,6,8		 WEEKS 11&12
1 x: 6,4,2,
LSBO***
CORE SERIES Daily Daily Daily Daily Daily Daily Daily
CHEST
Pick 2 - 3		 Bench Press              
1 Arm DB Bench              
Walkovers              
Push-ups              
BACK
Pick 2		 Lat Pulldowns              
1 Arm Row              
SHOULDER
Do 3 (must include SR and IF): choose *		 *Alternating Front Raises
*Inverted Lyes
*X-over Upright Row
LEGS
Do 4, pick from *		 Squats
(Fwd or Stagger)
(2 x 6 - 8 only) * 1 Leg Squat
3 sets Max (pick 1 -2) Lunges: Fwd, Side, X-over, 45°
Jump Squats
3-way Calf Raises / 1 foot
BICEP (1) TRICEP (1)
(optional)		 Var.Curls / presses 2X10 ONLY
FOREARM (2X10) Rolls and Flex/Ext
All lifts should be performed explosively and with proper technique.
*Max reps require 3 minute recovery between sets, with stretching.
**LSBO = Last Set Burn Out. Pick moderate weight, lift to fatigue. Major lifts only. Stretch after.
Be sure to have THREE days of recovery per week.
 

COLLEGE TENNIS (PRE-SEASON): SPEED, AGILITY & FOOTWORK TRAINING
Train 2 - 3 times per week, preferably same days as strength training; Begin with the warm-up. End with cool-down period of 5 - 10 minutes followed by flexibility exercises. Pick either A or B each workout; do drills marked X every workout. (Example: Monday: Do all drills marked A and X; Wednesday do all drills marked B and X)

Exercises
X. Standing Medicine Ball throws 20 each of Forehands, Backhands and Overhead Throws with a Bounce
A. Offset Drill 30 contacts on 2 feet; Rest :30; Repeat 2 - 3 x 15 each / 1 foot; Rest :20; Repeat 2 - 3 x
B. Tic Tac Toe Drill 30 contacts of 1 pattern on 2 feet; Rest :30; Repeat on single foot, 15 each foot; Rest :30; Choose 2nd pattern; Repeat Choose 3rd pattern; Repeat
X. Mini-hurdles with Call out Change Front and side; :30 seconds each with :30 rest; Repeat 4 x each
A. Forward Over Cones Over 8 cones; rest :10 - :15; Repeat 4 - 8 x
B. Lateral Over Cones Over 8 cones; rest :10 - :15; Repeat 4 - 8 x
X. Change-Up w/ Ball & Racquet 3-4 balls each time; rest :10 - :15; Repeat 3 - 4 x, each direction (forehand and backhand)
B. Resisted & Assisted M Fwd 1 x each direction; Rest :20 - :30; Repeat 4 x. Do drill with no resistance to finish
A. Resisted M Lateral 1 x each direction; Rest :20 - :30; Repeat 4 x. Do drill with no resistance to finish
X. Resisted M Lateral w/ volley Feed 10 balls; Rest :20: Repeat 8 x
X. Resisted & Assisted Changing footwork line drills: Side shuffle / sprint / carioca / sprint / fwd / backpedal Pick 2 per workout. Rest :30; Repeat each 3 x
A. Hi-Lo Drill (from INT) 6 - 10 balls each direction. Rest :20 - :30; Repeat 4 x
X. Hi-Lo drill/ Random 6 - 10 balls: Rest :20; Repeat 4 x
B. Close & Drop (from INT) 6 - 10 balls; Rest :30; Repeat 4 x
A. Sprint to MB Throw Rest :15 between throws; Repeat 8 - 10 x
X. Med Ball Moving Lunges 10 - 12 throws; Rest :30 - :40; Repeat 2 - 3 x
B. Side jumps over bench w/ MB catch 20 jumps; Rest :40; Repeat 3 x
X. Pattern Feeds (from INT); shadowing or with ball feeds Choose 1 pattern; 5 - 8 shots; Rest :30 - 40; Repeat with new pattern 4 - 6 x
A. Pick-up sprints Repeat 4 - 10 x; Rest :30 - :45
B. Double drop drill with no racquet Feed 10 balls; Rest :40; Repeat 4 - 5 x