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Workouts

Sport Specific: Tennis – Week 6, Day 1

Tennis encompasses many different facets of training, including strength, power, speed, endurance, flexibility, and even balance. Improve in all these areas with our exclusive workouts.

Paul Pisani

Written by Paul Pisani Last updated on January 21, 2013

Tennis is a unique sport in that it encompasses many different facets of training. Strength, power, endurance, speed, flexibility, and balance are aspects that I address when I am writing up a program and training a player. I like to have variety in the workouts to keep the athlete’s mind fresh for the training and to train the whole body.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 6, Day 1

Upright Stationary Bike: 10 Mins

RPM: 80 – 90

Heart Rate: 50% of Max

Intervals: 30 secs on, 30 Secs off

5 Rounds

RPM: 95 – 105

Heart Rate: 80% Max

1. Dumbbell Chest Press: 12 x 2

2. Rotational Horizontal Cable: 14 x 2

3. Diagonal Shoulder Raise: 12 x 2

4. Medicine Ball Throw Standing Rotational Wall: 16 x 2

5. Overhead External Rotation Dumbbell: 14 x2

Paul Pisani

About Paul Pisani

Paul Pisani is originally from upstate New York where he attended Binghamton University and Santa Barbara Junior College. His formative tennis and cycling years were spent in Santa Monica, California where he competed in collegiate tennis and Men's Open tournaments. Before his tennis career, he was a professional cyclist. He rode for the 7-Eleven National Cycling team and was a ten-time New York State Cycling Champion.

Paul began training tennis players and had instant success. He went on to train American tennis professionals on both the ATP and WTA tennis tours and worked with top U.S. collegiate schools. A few of his pupils include Justin Gimelstob, Amer Delic, Ashley Harkleroad, and Sam Querry. His coaching highlights include a Semifinals in the U.S. Open with American Robby Ginepri, and top ten National finishes with Pepperdine University and Oklahoma University. He now resides in Amelia Island, Florida where he trains and coaches clients at beautiful Amelia National Country Club.

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