TENNIS-SPECIFIC CONDITIONING PROGRAM
MONDAY – Mobility & Recovery
Hip Mobility – 10 mins
Thoracic Rotation – 2 x 10 each side
Single-leg Balance – 3 x 30s
Ankle Mobility – 2 x 10
Shoulder Stability – 3 x 12
TUESDAY – Strength
Bulgarian Squats – 4 x 8 each leg
Single Leg Romanian Deadlift – 3 x 8 each leg
Split Squats + Step Up – 3 x 8
Calf Isometrics – 3 x 30s each side
Front Raises – 4 x 10
Lateral Raises – 4 x 10
Dumbbell Rows – 4 x 10
Copenhagen Plank – 3 x 30s each side
WEDNESDAY – Change of Direction
Lateral movement – 3 x 20 sec
Recovery steps – 3 x 10 reps
Figure 8 run – 4 laps
Forward & backward movement – 3 x 30s
Deceleration – 3 x 8 reps
Falling start – 6 reps
Split Step – 3 x 20 reps
5m Sprint – 6 reps
10m Sprint – 6 reps
Reaction Starts – 8 reps
THURSDAY – Power
180° Turn Jump Squat 3 x 6
Box Jump – 3 x 6
Skater Bounds – 3 x 6
Broad Jump – 3 x 6
Medicine Ball Throws 3 x 10
Rotational Throws 3 x 10
FRIDAY – Endurance
Assault Bike Interval – 20s on 15s off
Court Suicide Runs – 4 rounds
Tempo Runs – 4 rounds
Shuttle Runs – 4 rounds
SATURDAY – Match Day
Packing your bag
SUNDAY – Rest
Game reflection