Hello everyone: Looking to get into good tennis shape

[oneovercabin]

I'm an 18 year-old tennis player who is looking to get into better shape. Among my goals (not well defined yet) are to:

1) Increase flexibility
2) Develop core/torso strength
3) Cut weight in and increase cardiovascular and muscular endurance

I've been reading these forums for a bit longer than a year now, and I've seen so many knowledgeable people that I've decided to start asking for more specialized advice.

Thanks to all!

 

[gdossena]

hey there. i played professional tennis, itf, atp all that stuff. i worked with the best coaches in the world especially for fitness (pat etcheberry). what do you need help on specifically, and what are your goals?

 

[oneovercabin]

I want to generate more torque with my core/lower body and increase my overall flexibility(especially in my upper body). I also want to develop more cardiovascular endurance and get rid of some of the dead weight I'm carrying on my frame. In addition, I could use work with reflexes/hand-eye coordination.

 

[Arnold]

oneovercabin welcome to IM!

 

[gdossena]

okay i've got some perfect exercises for you then. i need to know whether you're training professionally or just for fun - what are your goals in tennis? and also, it would be more convenient to discuss this over the phone since the details of the exercises are way too much writing for me. what is a telephone number i can reach you at and a proper time to call? and of course, your name. i'm gianfranco by the way.

 

[PreMier]

if you could possibly write some of it out, or come up with some links.. that would be good. i dont play tennis, but im sure there are a few people here that do, and could use some advice from someone as experienced as yourself

 

[gdossena]

good idea - i will do that when i get back home from my meeting. i will post a new thread out entitled TRAINING FOR TENNIS.

 

[gdossena]

TENNIS FITNESS WORKOUT:

20 min run: 2 minutes at moderately low speed, 1 minute at +1.0mph initial speed. 2 minutes at mod. low speed, 1 minute at +2.0mph initial speed. do this until the end adding 1mph each time - the end will be very tough. IT'S ALL IN THE MIND.
followed by:
short distance footwork: stand 5 feet from the net (on tennis court, facing the net). side step to the singles line to your right, then sprint to the other singles line on the left, and sidestep back to the middle. alternate sides - repeat 5x each side with 20sec. rest in between.
followed by:
plyometric + sprint: find a chair or something about 2-3 ft. high, and put one leg on it and leave other leg on the floor. jump as high as you can, alternating leg each time. each jump counts one. 3 sets of 20 jumps, followed by a 10 meter sprint RIGHT after the last jump in each set.
followed by:
hand-eye coordination: find 11 cones (the orange ones used as targets in tennis training). sit down, with 1 cone right in front of you, and the rest of the cones lined up (2 rows of 5) in front of that cone - therefore even further away from you (BUT ARM DISTANCE, you should be able to reach them with your hands when you are seated).
begin stacking the 10 cones on top of the 1 cone right in front of you. repeat until you beat your 2nd set's time 2 times.

LET ME KNOW HOW YOU LIKE IT...

 

[IRONBULL05]

Welcome to Ironmag bro.