Core Knowledge
Contents
Boost Power and Speed for Tennis
Train for greater power and faster feet on the tennis court with this total-body routine.
You'll start with a dynamic warm-up (movement prep) to activate key muscles, increase blood flow, and prepare your body for an effective session. Next, you'll perform explosive moves with a medicine ball to help you add zip to the ball and make better returns to hard serves. Finish with a series of drills to improve your quickness and agility.
Perform this routine once or twice a week as part of your overall training program. The end-result: You'll build a more athletic body to cover more court and hit the ball harder time after time.
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Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Glute Bridge - Marching | 01 | 06 reps each | Play Video |
| Mini Band - External Rotation | 01 | 12 reps each | Play Video |
| Knee Hug - Moving | 01 | 06 reps each | Play Video |
| Reverse Lunge - with Twist | 01 | 06 reps each | Play Video |
| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | Play Video |
| Drop Lunge - Tennis | 01 | 06 reps each | Play Video |
| Lateral Squat - Low | 01 | 06 reps each | Play Video |
| Pillar March - Linear | 02 | 10 yards each | Play Video |
| Pillar Skip (In Place) - Endurance | 02 | 06 seconds each | Play Video |
Medicine Ball
| Movements | Sets | Reps | |
|---|---|---|---|
| Medicine Ball - Perpendicular Throw - Tennis | 02 | 12 reps each | Play Video |
| Medicine Ball - Parallel Throw - Tennis | 02 | 12 reps each | Play Video |
| Medicine Ball - Rotational Overhead Slam - Tennis | 02 | 04 reps each | Play Video |
| Medicine Ball - Squat to Press Throw | 02 | 06 reps each | Play Video |
Movement Skills
| Movements | Sets | Reps | |
|---|---|---|---|
| Lateral Shuffle - Cutting | 03 | 04 reps each | Play Video |
| 3 Hurdle Drill to Acceleration | 01 | 03 reps each | Play Video |
| Cross Over Drill - Stabilize - Tennis | 02 | 04 reps each | Play Video |
| Cross Over Drlll - Quick & Stabilize | 02 | 03 reps each | Play Video |
| Lateral Shuffle to Cross Over Acceleration | 02 | 03 reps each | Play Video |
More Workouts
Workouts
Increase Your Power
Increase your explosiveness on the field or court with this total body power session.
