Embedded Files
Please access the links below for a variety of documents and video resources.
Pre-Match/Practice Dynamic Warmup
Match Prep
Fueling Tips for Before/During/After Matches - USTA Snack Suggestions
Post-Match/Practice Warm-Down
-1 Three-Court Jogging Lap
-1/2 Court High Knees
-1/2 Court Walking Knee Hug
-1/2 Court High Heels
-1/2 Court Walking High Heel Pull w/Reach
-1 Court Inverted Hamstring (Divebombers)
-1 Frankenstein Walk
-2 Side Shuffle w/Arm-Crosses
-2 Carioca Steps
-Lunge with Rotation
-1 Hurdle Step Overs
-1 Skip for Height
-1 M-Drill
-Arm Circles
Match: Hitting "Wall," 2 sets each-5 figure 8s, 10 pushups, 15 squats, Stationary Bike, Refuel
Practice: 2 M-Drills
All
-Tennis-Specific Yoga Poses - Down Dog - Press Ups w/Groin Stretch
-Static Stretches (Lower Back-Hamstring-Quads-Butterfly-Shoulders-Chest-Elbow-Calf-Forearm)
-Foam or Ball Roll Myofascial Release: Feet, Chest, Arms, Legs, Back
DIY Post-Match
-No Bake Chocolate PB Bars (melt & layer chocolate over the top)
-Sports Performance Drink (great alternative to the name brands)
-Ice Pack: In Ziploc bags, combine 1 part rubbing alcohol with 3 parts water-then freeze
Practice Fitness Routines
HARRY
3 sets - 7 Squats into Split-Step Spring & Swing
Side Planks
4 sets - 30 seconds: Line Hops
2-Cone Figure 8s & Sprint Swing
Man in the Middle Circle Volleys
Cone Slaloms/Ladders into Poach
Z-Runs
Z-Ball Catch
6:1 Mountain Climber Burpees/Jump-Rope
Youth Ball Point Play
GOLDEN
4 Player Split Step Toss
Side Shuffle High 5s (or add ladders)
Crunches & Superman Swims
Wind Sprints (1/2-Full - Nasal)
Shadow Shuffle Sprint Race
Squat Jumps
Z-Ball or Rebound Catch
Shadow Hitting
Touch Volley & Lob Retrieval
JACOBS
4-Cone Square
Arm & Leg Extensions
Wall Sit into Bear Walk
Ball Drop Sprints w/Redirect
Split Jump Lunges
4 Player Split Step Toss
Partner 2-Ball Toss-Catch
1 on 1 Circle Shuffle Tag
Medicine Ball or Thrown Ball Tennis
EAGLES
60/60 sec. - Jump Rope/Plank
Turn/React or Over the Shoulder Catch
60 sec. - Soccer Taps
Partner Medicine Ball Toss
Center Line Agility Slalom/Ladders
Spider Drill
Bicycle Crunches & Superman
"Eagle!" Runs
Roll-Tap Low Volleys
Drop Shot Retrieval
Golden Eagles Tennis Pre-Season Prep Workout Plan
Warmup properly using dynamic regimen. Warm down effectively & static stretch. Use manageable weight with proper technique.
Adjust exercises as needed. If you are unsure of what an exercise is, ask the weightroom supervisor.
Weeks 1 & 2
A DAYS
>Warmup
Dynamic stretch routine including rotator cuff/shoulder warmup.
>Workout
Barbell Squat - 4 sets 8-10 reps
Dumbbell bent over row- 4 sets 8-10 reps
Two-arm kettlebell swings 2 sets of 20
Kettle bell deadlift 4 sets 8-10 reps
Jump squats 2 sets of 15
Back extensions on stability ball 2 sets of 15
Ab work (choose 3 and do 3 sets of 15)
-V-ups
-Heel touches
-Swimmers
-Crunches
-Leg lifts
B DAYS
>Warmup
Bear crawl 2 sets of 30 seconds
Hand walkout 2 sets of 30 seconds
>Workout
Dumbbell shoulder press 3 sets of 8-10 reps
Dumbbell shoulder fly 3 sets of 8-10 reps
Pushups 4 sets of 10
1-Arm Half Kneeling Landmine Press (each arm 2 sets of 15)
Bench press 3 sets of 8-10 reps
Dumbbell fly 4 sets of 10
Weeks 3 & 4
A DAYS
>Warmup
7 minutes of 10 burpees & 10 plyobox jumps
- ARAP (As Many Rounds As Possible)
>Workout
Dumbbell Lateral Lunges 4 sets of 12 reps (use lighter weight)
Dumbbell Bent over rows 3 sets of 8
Kettlebell Sumo Squat 3 sets of 10
Calf raises (either dumbbells with weighted plate on the ground or use barbell in the squat rack) 4 sets of 10
10 minutes on the spin bike
B DAYS
>Warmup
10 minutes on spin bike
Shoulder stretches
>Workout
50/50–25 pushups/25 pullups (split as you like)
Kettlebell shoulder presses 4 sets of 12 (light weight)
Bench press 4 sets of 8
Medicine ball twist wall throws (2 sets of 15 each side)
Cable triceps Extensions 4 sets of 10
100 jump ropes
Weeks 5 & 6
A DAYS
>Warmup
10 minutes spin bike
>Workout
Dumbbell reverse lunges 4 sets of 10-each leg
Dumbbell shoulder lateral raises 4 sets of 10
Two arm Kettlebell swings 2 sets of 20
Plyo box jumps 2 sets of 10
Dumbbell Bicep curls 4 sets of 10 each arm
Lat pull downs 4 sets of 10
30 second Side plank holds
Medicine ball slams (two sets of 15)
Mountain climbers 3 sets of 15
B DAYS
>Warmup
(If field house is available: jog 4 laps and then stretch)
>Workout
Barbell Squats 4 sets of 10
TRX strap back rows ( 3 sets of 15)
25 burpees
Barbell front squat (use light weight and make sure you try and keep your elbows as high as possible) 3 sets of 8
Push-Ups 4 sets of 10
Bear crawl 3 sets of 30 seconds
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