Tennis Workouts

• Arm Circles: Perform small to large circles with your arms to warm up your shoulder joints.
• Leg Swings: Swing one leg forward and backward, then side to side to loosen up your hip joints.
• Torso Twists: Stand with feet shoulder-width apart and twist your torso from side to side.

• Jogging: Light jogging around the court or in place for 5-10 minutes.
• Jump Rope: Use a jump rope for 2-3 minutes to elevate your heart rate and increase blood flow to your muscles.

• Push-Ups: Perform 3 sets of 10-15 push-ups to strengthen your chest, shoulders, and triceps.
• Dumbbell Shoulder Press: Do 3 sets of 12 reps to build shoulder strength.
• Bent Over Rows: Use dumbbells or a barbell for 3 sets of 12 reps to strengthen your back muscles.

• Planks: Hold a plank position for 1 minute. Perform 3 sets to engage your core muscles.
• Russian Twists: Sit with your knees bent, lean back slightly, and twist your torso to each side while holding a weight or medicine ball. Perform 3 sets of 20 reps.
• Leg Raises: Lie on your back, lift your legs to a 90-degree angle, then lower them slowly. Perform 3 sets of 15 reps.

• Squats: Do 3 sets of 15 reps to build strength in your quads, hamstrings, and glutes.
• Lunges: Perform 3 sets of 12 reps on each leg to improve balance and leg strength.
• Calf Raises: Stand on the edge of a step and raise your heels up and down. Do 3 sets of 20 reps.

• In-and-Outs: Step in and out of each ladder rung as quickly as possible.
• Lateral Runs: Move sideways through the ladder, stepping in and out of each rung.

• T-Drill: Set up four cones in a T-shape. Sprint forward to the top cone, shuffle side to side to the other cones, and backpedal to the starting point.
• Zig-Zag Drill: Set up cones in a zig-zag pattern and run through them, changing direction at each cone.

• Interval Running: Alternate between sprinting and jogging for 30 seconds each for a total of 20 minutes.
• Cycling: Use a stationary bike or ride outside for 30-45 minutes at a steady pace.

• Hamstring Stretch: Sit with one leg extended and the other bent, reach for your toes, and hold for 30 seconds.
• Quad Stretch: Stand on one leg, pull the opposite foot towards your buttocks, and hold for 30 seconds.
• Shoulder Stretch: Bring one arm across your chest and use the opposite arm to pull it closer, holding for 30 seconds.

• Legs and Back: Use a foam roller to massage your calves, quads, hamstrings, and upper back, spending about 1-2 minutes on each area.

• Forehand and Backhand Drills: Practice hitting forehands and backhands from the baseline, focusing on footwork and consistency.
• Cross-Court and Down-the-Line: Alternate hitting cross-court and down-the-line shots to improve accuracy and control.

• Serving Practice: Work on your serve technique, aiming for different areas of the service box.
• Volley Drills: Practice volleys at the net, focusing on quick reactions and proper form.

• Match Visualization: Spend 5-10 minutes visualizing yourself playing a match, focusing on your movements, shots, and strategies.

• Deep Breathing: Practice deep breathing exercises to reduce stress and improve focus.

Incorporating a variety of workouts into your training routine will help you become a more well-rounded tennis player. Focus on strength training, agility drills, endurance exercises, flexibility, and on-court practice to enhance your performance and prevent injuries. Always remember to warm up before workouts and cool down afterward to maintain peak physical condition.