Tennis Fitness: Strength Preparation
Here are some common, but very effective exercises that can be used in a circuit training format.
Common teaching points for all of the exercises found in the dynamic and
static stretching menu's include:
1. Always maintain good posture
2. Work within the range of movement that you can manage
3. Increase the range of movement gradually
4. If you are at all unsure of your health, or if you have any injuries,
it is recommended that you consult a doctor before embarking on a new fitness-training
regime.
Warming Up: Always precede circuit training with a good warm up and a dynamic stretching session. You should wear a tracksuit to aid raising your body temperature and you should try to get to the level where you start sweating. Depending on the temperature that you are working out in this will probably take at least 5 minutes.
Strength Preparation
Days 2,5,9,12
Circuit training 8 exercises
1. Press ups
2. Situps
3. Squats
4. Dips
5. Skipping
6. Cross over sit ups
7. Back
8. Shuttle runs
Work to Rest Ratios
Work 30 seconds, rest 30 seconds, recover 2 minutes between
circuits.
Week one three circuits
Week two four circuits
