Table of Contents:
Why Weight Training for Tennis Players Makes Sense | Tennis Conditioning Episode 16
Video taken from the channel: Tennis Conditioning
Fernando Verdasco Tennis Workout
Video taken from the channel: Better Bodies Tennis Factory
Tennis Workout Top 5 Exercises For Tennis Players
Video taken from the channel: Top Tennis Training Pro Tennis Lessons
Federer,Djokovic,Nadal,Murray Gym Workout 2018
Video taken from the channel: Fedal News&Sports
15 Minute Home Workout For Tennis Players
Video taken from the channel: Top Tennis Training Pro Tennis Lessons
FITNESS TRAINING with Dominic Thiem
Video taken from the channel: Dominic Thiem
Tennis Specific Workout
Video taken from the channel: markgellard1
Phase 2 Exercises: Barbell or dumbbell hang clean Cable push pull One arm cable raises each arm Cable wood chop Medicine ball push press Medicine ball standing twist with partner (6×15 repetitions fast, recover between sets) or alone.Harmony Meadows Adult Doubles Tournament 1. Bodyweight First If you can’t stabilize, control and move efficiently with only your body weight, you have no 2. Train in a Standing Position.This is a great core exercise for every tennis player, as it strengthens the obliques, abs and hip flexors, and at the same time, it stretches the lower back, IT-band and chest. Lie on the ground on your back, spread your arms to the sides in a T position, pushing your palms to the ground. Lift your legs straight up toward the sky.
Press ups, crunches, star jumps, squat thrusts, squats and lunges are all excellent ways to prepare the body for tennis. Performing body workouts / callisthenics helps to improve muscular endurance and also strengthens supporting muscles, tendons and ligaments.Weight training with rest periods between 2 to 3 minutes improves tennis muscle endurance. Training in the fashon utilizes the same metabolic energy system used in a tennis match [adenosine triphosphate-phosphocreatine (ATP-PC)]. Additionally, weight training improves muscle endurance by making the muscles more energy efficient.
Strength training exercises are an important component to improving your tennis skills and staying fit for the game. Whenever you are training for strength, Harvard Medical School suggests warming up and cooling down for about ten minutes, which involves walking and light stretching.Too few tennis players understand the performance benefits of weight training.
I highly recommend seeking out a strength coach for an individualized training.Keeping your shoulder at your side, bend your elbow and bring the weight toward your shoulder. If you have chosen the weight correctly, you should not be arching your back or leaning backward during the exercise. Slowly return the weight to the starting position, making sure you don’t hyperextend or lock your elbow.But if all the sport required was quick reaction times and agility, training for it would be a helluva lot easier.
Unfortunately, Basic says tennis matches can last up to five hours.A properly designed strength and conditioning program can help any player elevate his or her game to a new level. Dynamic warm-up and flexibility training is an essential element of any pre-practice or pre-competition routine and helps prepare the body for the demands of today’s tennis game.
The main goals of strength training in tennis are outlined in T able 1 and comprise the development of power, muscular endurance, and maximum strength.High Performance Tennis Training Workout For Speed, Agility, Quickness and Conditioning Duration: 15:22. Essential Tennis Lessons and Instruction for Passionate Players.Research agrees: junior tennis players who completed 9 weeks of plyometric training improved fitness characteristics that rely on reactive strength.All Tennis training programs follow a progressive 8 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of court/field and gym exercises.
Our 8 Week Tennis training programs can be used year round for Tennis Off Season, Tennis Pre Season and Tennis In Season training.Strength training for tennis can help to prevent injury and enhance on-court performance. It is important for all tennis players, even young players, to strengthen the muscles of the rotator cuff to maintain a proper strength balance in the shoulder.
With young players, the goal of strength training should also be to increase muscular endurance.
List of related literature:
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from Complete Conditioning for Tennis | |
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from Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation | |
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from Nick Bollettieri’s Tennis Handbook-2nd Edition | |
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from Strength Band Training | |
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from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance |
140 comments
This conditioning is usually why some of us never make it out of high school. I started working out this year and i realized that hitting the tennis ball is more effortless when you are in prime shape.
Great video Simon..
Now I need to get myself those resistance bands!
Good morning, where can I buy the resistance rope you used? I know you mentioned Amazon, do you have a specific name of products? Thanks. Btw great video
Can I apply on children under 15 age categori??????plz reply
The Fitness tests looked good but in the gym they did everything wrong
the dominator, why the parkour training? what is that for?
and thanks, I will use one of your workouts for the upper leg!
Consistency is the key to training if they consistently workout every single day over thirty day. They’re really see results
Great workout, thanks! Could you make a video with exercises for improving footwork at home? I found it difficult to master all the different steps while also trying to hit the ball, so a practice at home tutorial would be very helpful
Indian Wells for fabulous. Keep up the great work. Want to see you winning Wimbledon.
Not wanting to be rude or smth but you need to work on ur form when doin exercises like Squats Row and Chest press, its terrible and you dont engage the muscles like you should be.
This is what we get to see. What we don’t is what makes them great players!
Most of the fitness training isn’t what one would expect from one of the top tennis players in the world.
You are a machine
You really inspire me as I am also looking to become a professional one day. You are my favourite player and thanks for the amazing content
Love the at home workouts for tennis players. We’ve been working on something similar and people love it!
Is it just me or is he using more the deltoids on his rotating cuff training on 03:34?
What a waste of energy. Lemme be your trainer lol half the energy is being expended on poorly executed exercises.
Great video Simon!
I have my own resistance band
now.
Thank you
Hard to understand the rationale behind his fitness ‘coaches’ idea of strength and conditioning. Smith machine squats, tricep extensions, bicep curls… Really???
lol tennis fitness training is a joke. some of these exercises are laughable.
Fam, those squats are proper garbage.
Learn a full range of motion and drop the fucking Smith machine
You are really good and helpful for tennis family around the world
❤️❤️
I wonder how much it costs theim
To have this fitness team which is only part of his overall tennis team.
I never thought I would see a professional athlete doing low weight partial squats on a smith machine.
Parkour is just like what we did as kids. I want to do it too.
Bravo Dominik! Ich hab nur nicht verstanden warum das mit den Zahlen und jonglieren und die Beine Koordination Übung…großartig auf jeden Fall!
best video for tennis workout on internet, please more video for agility in court
Simon, i am teaching kids age 5-8yrs old should these exercises be done at the beginning of the class or end of it? I have been doing these at the beginning.
Meanwhile federer just plays the violin and chases his kids around….
Really grateful to your videos and your hardwork for them,hope you keep rolling more such content!!
You remind me of Jimmy Neutron. Haha! Awesome tennis player and awesome career. Keep it up.
He probably pays more for training and recovery than I make in a yr
You have to spend hours in the gym, if you want to crush forehands like Thiem can.
This is what I have been looking for. Thanks. Will watch the whole video and apply it.
great exercise, do you know how many calories this burns? Thank you
putting in that hard work to get the results, unlike that Steroid Spaniard.
I really like the footwork drills he does while simultaneously juggling/tossing balls back and forth. That’s good stuff. Also, he is flying on that footwork ladder. Such an explosive player. He and Tsitsipas are so purposeful with their footwork. It makes their tennis great to watch.
Ese Wawrinka está como yo jajaja tenemos esos 4 kilos de más que no podemos bajar para estar 10 puntos
Meanwhile Roger Federer is just chilling eating Lindt all day
I’m sorry buy Dominic Thiem is the hottest tennis player ever ❤️
Well now we know why you have such perfect glutes Dom
Upper body workout…. does squats. Seriously impressive fitness training though
It’s good to see him doing so much
I wonder how hard Rafa and Federer trained in their young age
Good video, but please consider doing squats without a smith machine and also going lower (you are WAY TOO HIGH, hip joint should be slightly below knee joint). You’ll get much better results that way. Also incorporate deadlifts if you don’t already do them. Good luck in 2019.
Nice man I also plat tennis with a lot of passion and when I grof up I want to become a sport fysiotherapist
Wow that is crazy! I was dreading working out today, but you have inspired me to go do it now! Thanks! And good luck this year!
Do you recommend to warm up before this or just go straight with the routine? In case you recommend warm up, whats the warm up routine? Love the channel by the way, thanks!
making your body strong with isolated heavy lifting (to the point of not getting too bulky) is good for injury prevention when mixed with rigorous stretching. Your body needs strength. Free weights and machines are fine for each body part needed to work on…
What if you dont have a small fence like in your tennis court? Is there a good alternative?
why do you do smith machine squats instead of barbell squats?
You re just contolling this channel Dominic Thiem, or someone else?
Thanks you for this video who help me to increase my tennis level
Great video! This really helped me continue my Tennis workout whilst in lockdown
We should do these exercises before playing or after playing
What is your workout routine during the season in between tournaments?
Hey Simon! Thanks for this. My one big question for you is, if I wanna include running because of many reasons like stamina, speed offc and etc, which part of your workout can I replace that. That’s all I wanna know. Thank you.
We r thankful, awesome effort!!!
Stay blessed & stay safe, pal
Having hit more than 150000 serves on my own, I’ve come to realize that pros are machines. And that I m a miserable human being.
For the first exercise I have my players do around the clock lunge. Lunge forward, switch legs, then go 45 degree angle, then lateral, then 45 behind you, then back.
Amazing video showing the importance of fitness training! Thanks Dominic for sharing this! One of my favorite players in terms of fitness preparation on the tour! Such an inspiration!
Great exercises. Just writing a 2 day split to help me during the corona lockdown!
Great workout Simon. Would you consider adding additional 15 minute videos with different exercises or modified exercises? Maybe a 30 minute version?
Thank you for such a detailed video! It was very interesting to see!
Where would be a good place to work in squats, lunges, or other kinds of lower body strength builders into this circuit?
Great work out, especially with racket in hand. I actually kept racket in hand when possible, ie split steps and cross overs.
Hey! When I play tennis, my main problem is that my arms are really weak so I can’t really hit very hard balls although I can receive them. Most of my balls are returned slow because there’s no strength in my arms. Will this workout help with that? Is there anything else I can do to strengthen my shots? Helppp pleaseee
Great workout routine, I’ve done a few days of this now, and you can feel the burn. In a good way, of course.
My only addition is that for the 2 racquet volley drill, I’ve instead been taking a hint from another tennis channel and strapped some books to an old racquet with some masking tape. Then you still get the weight, but can easily grip the handle
When you’re squatting in the smith machine you’re not going low enough which puts a lot of strain on your knees. Also when you row you’re meant to keep your shoulders down and back to protect them. Trust me, ask any good physio and they’ll tell you this is important for injury prevention.
Simon, your realy exellent trainer!
quranteen topspin training: https://www.youtube.com/watch?v=WZiNuM4E7U0
what do you think, how much do I play tennis?
I did it! The most difficult was the presses for me… I love the excercixe with one leg in forehand!!!!thank you a lot
Well done Simon! I completed all the five rounds 😉 I have a question for you: do you suggest a kettlebell or clubbell workout to enpower my swing?
If i am managing to finish all five rounds, how many times a week is this workout adviced
Press ups! Chest muscle a litle.. tríceps more because the muscle you use more is tríceps that extend the elbow
Thank you very much TTT. Simon, you are really on fit. Best part is recover your breathing ha ha.
Can you do a video of when to use the semi open stance, neutral stance, closed stance ect?
thank you so much sir Simon for your help. Now we can do many things in our home. once again thanks for your help
Whoah. What a workout. I now know 2 things: I need to build my stamina back and Simon is one super fit individual. Great workout, thank you, Simon.
Thank you for another great video! I’m a junior player trying to stay in shape, and your workouts are becoming a part of my quarantine days. Exercises designed for tennis are a rarity on YouTube, and I’m glad I found you. Thanks again for the video and stay safe out there!
Is it good to do this workout twice a day or is that to much
Any idea what the black band underneath his chest is for…. for posture?
Thank you so much. Please make more tennis specific workouts. I’ve found myself doing really generic workouts and hoping that it would pay off on court but they haven’t. And then on top of that there are hardly any tennis specific workout routines on YouTube. Thank you again for the amazing content. It really helps us out.
SPEND MORE TIME ON TENNIS TACTICS AND LESS ON CLIMBING OVER STUFF
Totally awesome exercises!.When you play 4-5 times a week the injuries come by very quickly especially for those of us in our 40’s -50’s. The best way to avoid injuries is to do these exercises. I also wanted to mention that you might want to look at the video on how to avoid rotator cuff injuries by Dr Erin Boynkin “sleepers strectch exercise” 5 min video. Cleared up my shoulder pain from trying to hit kick serves. This may be added to your awesome list of exercises. Thank you again.!
It paid off this year. What a fantastic season it was. Hopefully it will be even better in 2020.
A band is a must have for all athletes, there are so many great things you can do for your body in a rather short time per day. Great video!
Never play on a wet tennis court… My coach made me when i was number one player in mexico of boys under 16 and i fell and dislocated my right shoulder…3 years.later. I had to find a college in usa to recover my shouldr..and then i never made it.
all these young able bodies doing drills yet oldie Federer showing them every corner of the court. Moral of the story: If you cant make a shot under pressure, these drills mean shit-all.
It would be great to see how to strengthen the neck to shoulder muscle areas. I find that getting sore when I exercise for tennis.
if this is a professional high performance strength / fitness coach….he should be fired. most of this is utterly useless and some very dangerous. Stupid
Some of these exercises are ridiculous and will do sweet fa for your game.
I didnt understand, what exercises should I do in Monday, Tuesday, Wednesday, etc
That ass though.. i swear if you video the exercise ( 2:14) from behind you’ll see that he is practically twerking
Hello! Do you think its usefull to use a way heavier racquet than your own, to do these workouts? For example, use a wood raquet for the shadow swings? Thanks for the video!
Thanks for sharing the exercises! I have been watching your videos and it’s affected my game in a positive way.
You are going to win your first roland Garros next year. Keep pushing
no me cabe dudas,serà un nùmero 1,muy pronto!!!,felicitaciones!!!
For fellow returning viewers:
Lower 1 Jumping Lunges 2:34
Lower 2 Split Steps 4:26
Trunk 1 Side Rotations 6:19
Trunk 2 Front Rotations 8:42
Upper 1 Reverse Fly 10:59
Upper 2 Rotator Cuff 11:45
I see the value in those medicine ball tosses but i can see no way of doing those without smashing my gym to pieces.
Definitely more videos like these. I enjoy conditioning and gym videos for tennis players.
Which resistence bands do you use? Could you recommend some?
Simon How much of a gap do you take between reps? I try to mimic tennis points so I’m getting my heart rate up & down in short bursts.
I travel a lot for work so I have been a big fan of resistance bands for strength training. I have the bands with a ‘chock’ that I can put in a door jamb so I can use then in any hotel room. I took notes because this was a very good video for tennis specific strength training. I also use a skipping rope for the split step drill.
Thanks for these expertly demonstrated exercises Simon! It would be great to have something on Hamstrings, sometimes after a long session playing tennis my lower back aches and it’s usually because my hamstring are really tight.
Excellent thanks so much. Great core group of exercises that one can add to. For example, I highly recommend folks do grip / forearm training to avoid wrist injuries and tennis elbow (lateral epicondylitis). Also, work on your hip flexors to avoid those painful injuries. Or… in my case… to try to rehab them lol. An ounce of prevention is worth a pound of cure, wish I had grasped that concept in my younger days.:)
Really good, simple, easy to do for any age and each makes sense in its application to tennis.
Thank you for the video. The breaking down of the exercises is extremely helpful.
You said you’d do this video and you have si, my g. Would love to see work in the gym like physical conditioning. Great vids, keep it up bro
Simon you’ve been a great trainer for me, thank you very much.
Greetings from Chile.
Great timing! I was actually looking for some tennis exercises for the gym! Thanks!
yes, more advanced exercises for conditioning, and specific muscular groups conditioning and strength training. Did I just repeat myself, well you get my drift. The video was very very good,
Thank you very much, very good tennis drills…also lots of sweat!
Hey this is fake;; There is Murray but I can’t see neither Federer, Djokovic and Nadal omg. Don’t fake the viewers lol
Great video mate! Could you make other workout videos please? Or if you have already made them, let me know so that I’ ll look for them! Cheers
This video deserves a lot more views. Would love to see more workouts for tennis. I might have missed it, but how many of the resistance band exercises, should you do each? And of course great Video Simon!
Great video. could improve on the constant re-focusing of the camera though. Thanks
Would not do smith machine squats for tennis personally, the stabilizer muscles are important for balance
Thank you, even I play alone.
But have won a couple of AITA tournaments.
Hey Simon, could you also use the cable machine in the gym instead of a resistance band for these exercises?
Thanks Simon! What types of exercises do you recommend for warm ups? What’s a good pre-match routine?
Nothing new I’d never get it why people get such a shit gym coaches and than u do the workout with terrible form… 0 benefits only hurting your body idk…
Fix it Thiem…
Nice video, but can you do a video on best exercise to do in the gym as well please?
Thanks Simon for a great video! I especially like your exercises for the rotator cuff and scapular areas, I believe these are essential.
I tore my labrum tendon (where the shoulder joins the body) from playing too much tennis many years ago and I believe this was due to not doing shoulder exercises off the court. So to everyone watching this video, please do these types of exercises that Simon is doing so you don’t become an injured old fart like me:-)
Cheers
J’adore ces exercices qui sont les bases incontournables du tennis Capsule réussie Hi guy Thank U
Hi Simon! Very good workout and presentation! Well done! Keep working hard!:))
Can you do an Andy Murray backhand video
He’s got a top five all time backhand & you’ve left him out ;(
Thanks:D
Guys, please report this channel. Clickbait shouldn’t be allowed to happen.
they exercise so much and they don’t see muscle:D need more protein:D
Something helpful would be good cardio workouts for tennis and perhaps a series of videos on tennis exercises for strength.
Hey Simon when the pros do the medicine ball exercise how heavy is it and how many sets and reps would they do? Thanks
Thanks simon for adding this great vedio it is very useful
Hey Simon, we moved to Singapore last summer. If disappointedly Margot and Martin don’t play tennis as much nowadays, I’m personally getting back into it, and watched severals on line training videos from all experts. I must say yours on top training tennis along with Alex are clearly the best by miles. I’m definitely spreading the word here and start to share it around me. Hope you are doing well. Best. Nicolas Caparros
This is not fake, List the players seen? Nadal, Murray, Fognini, Sciavone, and Petkovic
Yes, these exercises are very important to me. I would like to see more different kinds!!!!!
Do you restrict your hip movement when doing the rotational core power training?
Great video Simon! Love your channel! Would love to see more of these types of fitness videos and videos on how to improve the speed of my footwork
I’ve been doing pilates w. weights for years and it’s really good for strength and flexibility. Good video thanks.
What would be a good exercise for chest? A regular fly? Thanks for the awesome video. Keep up the great work!
Seth
That white prototype has had a good work out for nearly two years, when will we see it more, know more about it?:-)
I like to put it as this: it would be really great if you can run fast, react quickly, sprint, accelerate your arms as fast as possible,..etc if you have a bulky body. However, it is obvious that this combination is not possible! therefore, it is an optimization between how much bulky you want to be and what is your performance level in that body.
Hi Simon. Do you think my 12 y.o. daughter should do these exercises with the resistance band (Low strenght band)? Thanks in advance.
I found a nice big brick wall in a schoolyard nearby. I do 1 hour of intense
hitting every day if the weather is good.
That should do it
Excellent weightlifting is for sports bodybuilding is not.
Use free weights and not machines. When using free weights, your whole body is working as a unit this doesn’t happen with machines.