All sports have their off-season. It is a time that athletes can use to recover and rehabilitate their bodies. Nonetheless, it is also an excellent time for them to work on their fitness levels and performances for the upcoming season. Due to the nature of the sport, tennis professionals do not receive a lot of gains from an off-season. On the other hand, amateur athletes have a long winter to survive.
The information in this article is useful for any tennis player seeking to boost their running speed, agility, or burst, among other things.
How to Perform the Exercises
Tennis athletes can do the exercises in this article in various ways. First, choose a difficulty level that works for you. You can make the process exciting by starting from the first level.
The beginner level involves doing one set that includes thirty seconds’ rest. If this feels too easy, do not feature any resting periods. As you progress with this routine, you can add more intensity by advancing to two to three circuits with three-minute rest periods. For expert athletes, perform three sets without resting periods and feel free to include weights for more intensity.
Exercises
1. Walking Lunges
Depending on your difficulty level, perform 20-30 repetitions of walking lunges. While doing the exercise, keep your body upright and make sure that your knee touches the ground before standing back up and switching to the other leg. Proceed to lunge forward until you finish all repetitions.
2. Step-Ups
To make this workout effective, you will need to include a weighted plate in your training. Consider getting a 5 to 15 pound plate, which you will hold to your chest. Using an elevated surface of your choice, put one leg on the surface and step up. Return to the initial position and do the same with the other leg. Twelve repetitions for each leg should be efficient.
3. Side Lunges
Side lunges will help stretch and strengthen muscle groups around your legs. To boost the results of your workouts, consider supplementing the exercises. Luckily, you have various online agencies such as MR Pharmaceutical that make it easy to find the best performance boosters. For this exercise, do twelve repetitions for each leg. For best results, your leading leg needs to bend at almost ninety degrees.
4. Speed Squat
If you are not comfortable with speed squats, start with regular ones and gradually advance. Keep a straight torso while doing this type of squat and ensure that you complete each repetition. Do not only focus on doing the reps as fast as possible. Ensure that they are clean and precise for effectiveness. Twenty to thirty reps of this exercise should do the work.
5. Jump Squats
Twelve repetitions of jump squats should be your target. However, if you have an issue with your knees, ensure that you do this exercise carefully to avoid injuries. When performing jumping squats, hold for two to three seconds before bursting up.
6. Switch Jump Lunges
For a tennis player to get agile legs, switch jump lunges are one of the perfect exercises. You can perform them fast or slow. Twenty reps of this exercise are enough for one circuit. Ensure that you apply the tips from the other lunges for effectiveness.
7. Sprint Drills
Speed determines a lot, and sprint drills are one of the few routines that are useful for this. Two to five minutes of intense sprint drills will help your legs develop, making it easy to maneuver on the tennis court as fast as possible.
Conclusion
There are more exercises you can include in the list above. Nonetheless, it’s safe to say that the ones listed are the best exercise for tennis players. Make sure to consult your coach to get the most out of the training routine you choose.
