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off season tennis workout program" for you
Off-Season Tennis Weight Training Program Frequency: 3 days per week Comment : Tennis ...
Phase 2 Exercises: Barbell or dumbbell hang clean Cable push pull One arm cable raises each arm Cable wood chop Medicine ball push press Medicine ball standing twist with partner (6x15 repetitions fast, recover between sets) or alone
Phase 1 – Foundational Strength. Perform the following tennis weight training routine 2 days a week for 6-8 weeks. It focuses on the major muscle groups and aims to strengthen the whole body. It should be performed during the off-season when you have a break from playing tennis entirely.
Here are the parameters for phase 2 of the tennis strength training routine: Duration: 6 weeks; No. sessions: 2-3x week; No. exercises: 6-8; Resistance: 80-90% 1 rep max; Repetitions: 4-8; No. sets: 3-4; Speed of movements: Smooth/controlled; Click here for the routine and exercises for this phase of the tennis weight training program
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 90-degrees shoulder abduction and 90-degrees elbow flexion with the arm rotated so the forearm points to the ceiling.
Strength and Conditioning workouts at Schwartz Tennis Center ( STC): - Tournament II Players and Tournament Elite Players are encouraged to workout at STC. - Strength and Conditioning workouts are Mondays/Wednesdays 6:30-7:30pm. - These workouts are offered after boys high school season until girls high school season.