Strength and Core Training for Tennis Players | Training ATP

Today’s workout is all about enhancing your core strength and overall body strength, crucial for top performance on the tennis court. Join us as we take you through various dynamic exercises designed to build your core, improve stability, and boost your overall fitness.

Focus Areas: Core Strength, Overall Strength, Stability

Equipment Needed: Resistance Band, Medicine Ball, Dumbbells

Workout Structure:

Kneeling Throws:
Focus: Upper Body Strength, Coordination
Instructions: Perform kneeling throws, starting low to high for 10 reps each side.

Band Crunches:
Focus: Core Strength
Instructions: From a tabletop position, perform crunches with a resistance band for 12 reps.

Modified Crunches:
Focus: Core Strength
Instructions: Perform modified crunches with head and legs off the ground for 15 reps.

Dead Bug with Dumbbell:
Focus: Core Stability, Coordination
Instructions: Perform the dead bug exercise with a dumbbell for 12 reps each side.

Glute Bridge Presses:
Focus: Glutes, Upper Body Strength
Instructions: Perform glute bridge presses for 12 reps.

Random Throw and Catch:
Focus: Reaction Time, Coordination
Instructions: Perform random throw and catch drills with a medicine ball for 12 reps.

Medicine Ball Throws:
Focus: Upper Body Strength
Instructions: Perform medicine ball throws for 10 reps.

Elevated Leg Crunches:
Focus: Core Strength
Instructions: Perform elevated leg crunches with a medicine ball for 10 reps.

Plank:
Focus: Core Stability
Instructions: Perform a plank for 1 minute.

Tips:
Focus on maintaining proper form and control during each exercise to maximize effectiveness and prevent injuries.
Engage your core muscles throughout the workout to enhance stability and balance.
Use the cool-down to thoroughly stretch your muscles, helping to prevent stiffness and aid recovery.

For more detailed workouts and a structured program, check out our Fit4Tennis app, now available with a 7-day free trial! Visit our website or download the app for more information.

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