Tennis player training program

Be sure to read the article above first though…. Power Training For Sport Many athletes require explosive power to be successful in their sport. Once maximal strength strength has been developed there are several methods to convert it into sport-specific power…. Plyometric Training for Sport-Specific Power This article outlines the basics — sets, repetitions, rest intervals, exercise selection saftey considerations — for putting together an effective plyometric training session. It includes a sample session for tennis….

Muscular Endurance Training Tennis requires both power and strength endurance. This article covers how to develop the latter…. Interval Training for Sport-Specific Endurance Interval training is more demanding than continuous type training and brings about different adaptations. It is also more suitable for multi-sprint sports such as tennis….

Use these drills within your tennis training program to improve your foot speed and coordination…. Flexibility Exercises Good flexibility is important in most sports, not least tennis. It requires a lot of strength to play at the elite level of tennis as a one-handed backhander.

It's not easy returning high topspin serves or groundstrokes with a one-handed backhand. This is why I believe there are not many "short" tennis players with one-handed backhands.

Two-handed backhand is just so much easier because you have the help of your non-dominate hand. Developing lower body strength and explosivness will help you pack more power behind your serve and groundstrokes, most of the power orginates from your legs. This is especially true in today's game, which is characterized by open-stance forehands and backhands.

Weight training will also help improve your rackethead speed, which translate into even more power gains. Improve your court speed. Please fill out the form below and a specialized expert will follow up within 24 hours.

Developmental Program More. The Academy Program More. Afternoon Academy More. Tuition — Tuition is payable in advance, either by semester or for the full academic year. This deposit is credited towards whatever payment plan is selected. Boarding includes: accommodations, 3 meals per day, tennis program inclusive of fitness and mental training and local transportation when available. The academic school needs to be paid separately.

The prices above do not include school. Students typically enroll in the Academy at Evert on an annual or semester basis. Grandview Preparatory School More. Boarding vs Non-Boarding. Boarding More. Non-Boarding More. A Evert staff member will contact you on the Friday prior arrival to let you know about the Start Time.

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While keeping the wrists directly over the elbows and not locking the elbows, extend the hands toward the ceiling. As you extend your hands upward, round your shoulders pushing your hands as far away from you as you can. Using a wide pronated grip, grab the bar with both hands. Pull the bar down to you chest and pinch your shoulder blades together on the movement down.

Slowly raise the bar back up to the starting position with control and repeat. Using a close grip, grab the bar with both hands. While keeping the upper body erect and not leaning backward, pull the bar toward the chest and upper abdomen area. Keep the elbows close to your sides.

Slowly return to the starting position and repeat. Keeping your shoulder at your side, bend your elbow and bring the weight toward your shoulder.

If you have chosen the weight correctly, you should not be arching your back or leaning backward during the exercise. Slowly return the weight to the starting position, making sure you don't hyperextend or lock your elbow.

Straighten your elbow by raising your hand and weight upward, making sure the elbow does not lock. Slowly lower the weight to the starting position and repeat. Keeping your arms at your sides, raise your shoulder upward toward your ears. Return to the starting position by slowly lowering your shoulders and repeat. Grip the dumbbells with a pronated grip and hold them in front of your body.

Slowly raise the weights straight up in front of your face keeping your elbows almost locked. Grip the dumbbells so that they hang by your sides with the palms of your hand facing your sides.

Slowly raise the weights to your sides keeping your elbows almost locked out. Once your arms are parallel with the ground, slowly and in a controlled manner lower the weights back down to the starting position.

To begin start with a medicine ball in your hands and your arms cocked backward. Then using both arms, throw the ball to the rebounder or partner, keeping the arms extended. When the rebounder or partner returns the ball, catch the ball over the opposite shoulder and immediately repeat the throw. Stand in a upright position with feet shoulder-width apart and face the rebounder or partner. Raise the medicine ball in one hand to a position of degrees shoulder abduction and degrees elbow flexion with the arm rotated so the forearm points to the ceiling.