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Tennis

Base Training

  • Periodized conditioning program
    • Strength, Power, Speed, Agility, and Endurance
  • Strength Training
    • Olympic-style weight training not required

Prehab

Additional Exercises

  • Obliques
    • Can be worked within the same exercise as Rectus Abdominis (basic exercise)
      • Eg: Twisting Sit-up
    • Or can be isolated by including additional exercise (auxiliary exercise)

Dynamic Mobility/Warm-ups

  • High Knee Holds
  • High Knees Jogging
  • Quad Stretch
  • Butt Kicks
  • Tin Soldiers
  • Lateral Leg Swings
  • Lateral Lunge
  • Side Shuffles
  • Standing Arm Swings

Speed, Agility, and Quickness

  • Speed
    • 10 yd sprint
    • 20 yd sprint
    • Staggered feet
    • Lateral (side) step
    • Diagonal Step
    • Reverse Drop Step
  • Agility
    • Lateral Agility
    • Forward and Backward Alley
    • Hexagon Test
    • Krumrie Footwork pattern
    • Lateral Cone Slalom
    • Forward and Backward Cone Slalom
    • Spider Run
    • Cross Cones
    • Figure 8
    • Four Cone Square
    • Service Box Crossover
    • Forward and Backward
    • Court Widths (17s)
    • Horizontal Repeater
    • Vertical Repeater
    • Diagonal Repeater
    • Volley Drill
    • Forehand and Backhand Agility
    • Condensed Deuce Court
    • Mini Tennis Z-Ball
    • Medicine-Ball Tennis
  • Deceleration
    • Drop squat
    • One-leg balance to split landing
    • Skater for stability
  • Acceleration
    • Lateral skip
    • Speed shift with split step
    • Hurdle jump
  • Change of direction
    • Slide board sprint
    • Tennis shuttle run
    • X-pattern
    • Z-pattern
    • Triangle Drill
    • Box Drill
  • Reactive open-skill
    • Reactive T
    • Step off, split, and react
    • Competitive fire feet to sprint
    • Medicine ball toss and sprint

Movement Patterns for Plyometrics

Only McNeely (2007) includes plyometrics involving a Leg Extension (Horizontal Movement) pattern, eg: Standing Long Jump.

Exercise References

  • NSCA 2013
    • Deceleration
      • Drop squat
      • One-leg balance to split landing
      • Skater for stability
    • Acceleration
      • Lateral skip
      • Speed shift with split step
      • Hurdle jump
    • Change of direction
      • Slide board sprint
      • Tennis shuttle run
      • X-pattern
      • Z-pattern
    • Reactive open-skill
      • Reactive T
      • Competitive fire feet to sprint
      • Medicine ball toss and sprint
  • Foran 2001
    • Box drill
    • Triangle drill
    • Step off, split, and react
    • Forehand-backhand
  • McNeely 2007
    • Beginner
      • Standing long jump
      • Lateral hurdle hops
      • Multidirectional hops
      • Seated trunk rotation
      • Twisting sit up toss
      • Reverse wrist toss
    • Intermediate
      • Alternate leg diagonal 'ump
      • Single-leg hop
      • Lateral jump single-leg landing
      • Twist toss
      • Straight arm standing toss for height
      • Overhead triceps toss
    • Advanced
      • Single-leg lateral hop
      • Alternate-leg push off
      • Single-leg long jump
      • Alternate leg lateral jump
      • One arm heavy bag push
      • Side lateral toss
      • Bent lateral toss
  • Chu 2013
    • Test
      • Hexagon Test
      • 20-yard Sprint
      • Medicine Ball Overhead Throw
        • (8.8 lbs or 4 Kg Medicine Ball)
        • one step
        • both hands
    • Krumrie footwork Pattern (AG)
    • Hexagon Drill (AG)
    • Ankle Hop
    • Jump to Box (12"-18" or 30-45 cm box)
    • Standing Long Jump
    • Side to Side Box Shuffle
    • Medicine Ball Trunk Rotation
    • Medicine Ball Pullover Pass
    • Medicine Ball Sit-up
    • Medicine Ball Lateral Toss
    • Medicine Ball Overhead Throw
  • Kovacs 2016
    • Power
      • Jumps
        • Box Jump
        • Depth Jump
        • Alley Hop
      • Other
        • Explosive Single Arm Tennis Specific Row
        • Ball Dribble
      • Medicine Ball
        • Medicine Ball Overhead Granny Toss
        • Medicine Ball Service Toss
        • Medicine Ball Forehand Toss
        • Medicine Ball Backhand Toss
        • Medicine Ball Chest Pass
        •  
    • Speed/Agility
      • Lateral Agility
      • Forward and Backward Alley
      • Lateral Cone Slalom
      • Forward and Backward Cone Slalom
      • Spider Run
      • Cross Cones
      • Figure 8
      • Four Cone Square
      • Service Box Crossover
      • Forward and Backward
      • Court Widths (17s)
      • Horizontal Repeater
      • Vertical Repeater
      • Diagonal Repeater
      • Volley Drill
      • Forehand and Backhand Agility
      • Condensed Deuce Court
      • Mini Tennis Z-Ball
      • Medicine-Ball Tennis

Green Bullet = Sports Specific


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