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Tennis, as with all the racket sports, require short bursts of energy, agility, flexibility and strength in legs, arms and the core. Tennis training programs must include cardiovascular routines for tennis, weight training as well as flexibility exercises.

One day per week should include plyometrics fitness training for tennis. A ladder, hoola hoops or tires laid out on the ground is all the equipment you’ll need. Practice running through the spaces in the ladder, hoops or tires quickly. After running through forward a few times, work sideways. Work to decrease your time and increase your accuracy. As the exercise gets easier, lay the hoops or tires out at varying distances and in new patterns. Complete your plyometrics fitness training with sprints of 50 yards forward then return running backward.

Tennis weight training routines should help create long, lean muscle that will add power to your swing as well as help protect against injury. Dumbbell curls, triceps dips, push ups and forearm exercises should be done three times per week. Each workout should include three sets of ten repetitions each. Avoid hypertrophy (bulking up) by increasing weight gradually.

Pepper your arm workout with some squats and lunges, with or without weights on the top of the thighs, completing three sets of ten reps each. Finish your strength tennis training workout with hearty core exercise.

Lay on your back with a medicine ball held above your chest with both hands. Lift your head and legs so that your body is shaped like a “V”, with only your buttocks on the floor. Slowly, and with control, swing the medicine ball from right to left while pressing your knees and head toward each other on the opposite side. As the medicine ball is on your left, in line with your belly button, your head and knees press together on your right. Alternate left and right for two full minutes or until your muscles are exhausted.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.