Tennis Fitness Blueprint

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Tennis Fitness Blueprint

Matches are won and lost long before match day, they’re won in the gym and on the practice courts.

Many tennis players want to get in better shape for TENNIS but don’t know how to, or they end up training as a regular gym-goer, doing the same old strength and fitness routines that might make them feel better in the gym, but normally don’t translate over to the tennis court!

Tennis is an explosive sport that requires strength and stability in the major muscle groups, coordination and balance, fast feet, dynamic power, anaerobic and aerobic fitness along with a good range of motion in the body.

The trouble with most fitness programs for tennis is – they’re not designed by tennis players or for tennis players, they’re designed for people who want to get in better “shape”, to lose weight, to gain muscle, to looked “ripped” which might make you look better on the beach, but won’t make you a better tennis player.

Tennis requires players to train in accordance with the sport, this means they’ll need a program that helps them improve:

• Their balance
• Their speed
• Their explosive power
• Their strength
• Their foot speed
• Their speed for the tennis court
• Their explosive power
• Their aerobic fitness
• Their anaerobic fitness
• Their stamina and endurance
• Their footwork

That’s why we’ve created the Tennis Fitness Blueprint

Inside this unique course, you’ll learn how to train like a tennis player, using the same drills and exercises that helped us become pro athletes on the tour.

Modules

Module 1

Lessons

• Lower Body Warm Up – Jumping Jacks, One Leg Balance and Split Steps Super set
• Lower Body Exercise – Lunges With Dumbbells
• Lower Body Exercise – Lunges with Barbell
• Lower Body Exercise – Lunges On Rack
• Lower Body Exercise – Long Jumps
• Lower Body Exercise – Long Jump Distance Test
• Lower Body Exercise – Leg Curls on Swiss Ball
• Lower Body Exercise – Hip Thrusts on Swiss Ball
• Lower Body Exercise – Hip Thrusts on Bench Using Barbell
• Lower Body Exercise – Hip Thrusts on Bench Using Barbell
• Lower Body Exercise – Hip Raises Using The Swiss Ball
• Lower Body Exercise – Bridge on Bench with Weights
• Lower Body Exercise – Step Up Knee Up
• Lower Body Exercise – Step Up Knee Up Calf Up
• Lower Body Exercise – Squat and Hold
• Lower Body Exercise – Block Hops (Same Leg)
• Lower Body Exercise – Kangaroo Jump (Individual)
• Lower Body Exercise – Kangaroo Jumps (Continuous No Hands)
• Lower Body Exercise – Kangaroo Jumps (Continuous)
• Lower Body Exercise – Body Weight Lunges (Alternate)
• Lower Body Exercise – Body Weight Lunges (Same Leg)
• Lower Body Exercise – Lateral Jumps (Individual)
• Lower Body Exercise – Lateral Jumps (Double)
• Lower Body Exercise – 1 Leg 90 Degree Box Jumps
• Lower Body Exercise – 90 Degree Box Jumps
• Lower Body Exercise – 90 Degree Impulse Box Jumps
• Lower Body Exercise – Impulse Jump onto Block
• Lower Body Exercise – Impulse Jumps Off Block
• Lower Body Exercise – Lateral Lunge (Single)
• Lower Body Exercise – Lateral Lunge Walks (Continuous)
• Lower Body Exercise – Lateral Lunge Walks with Bar
• Lower Body Exercise – Lunge Walks with Bar
• Lower Body Exercise – Lunge with Bar (Alternate)
• Lower Body Exercise – Rotation Lunge Walks
• Lower Body Exercise – Rotation Lunge Walks with Bar
• Lower Body Exercise – Lateral Lunge with Bar (Single)
• Lower Body Exercise – Single Leg Squat with Bar (Supported)

Module 2

Lessons

• Core Exercise – Sit Ups on Swiss Ball Using Medicine Ball
• Core Exercise – Pulldown Crunches Using The Cable
• Core Exercise – Press Up Plank
• Core Exercise – Medicine Ball Twists
• Core Exercise – Medicine Ball Sit Ups
• Core Exercise – Lower Back Superset
• Core Exercise – Leg Raises Using The Swiss Ball
• Core Exercise – Swiss Ball Jack-knife
• Core Exercise – Back Extension On Swiss Ball
• Core Exercise – Ab Roll Outs On Swiss Ball
• Core Exercise – Side Crunches on Swiss Ball
• Core Exercise – Russian Twists on Swiss Ball
• Core Exercise – Swiss Ball Press Up Into A Jack-knife
• Core Exercise – Side Plank
• Core Exercise – Press Up Position Shoulder and Knee Taps
• Core Exercise – Press Up Plank On Swiss Ball
• Core Exercise – Open Stance Coil and Load
• Core Exercise – Plank Off Swiss Ball
• Core Exercise – Plank On Swiss Ball
• Core Exercise – Plank On The Ground
• Core Exercise – Press Up Plank Off Swiss Ball
• Core Exercise – Abdominal Crunch
• Core Exercise – Back Swims
• Core Exercise – Supermans
• Core Exercise – Abdominal Lifts
• Core Exercise – Abdominal Side Crunch
• Core Exercise – Abdominal Straight Leg Air Runs (Upper Body Up)
• Core Exercise – Back Lifts (Lower Body)
• Core Exercise – Back Lifts (Upper + Lower Body)
• Core Exercise – Back Lifts (Upper Body)
• Core Exercise – Both Knees To Chest
• Core Exercise – Hip Lifts Up
• Core Exercise – Hip Thrusts on Ground
• Core Exercise – Knee Into Chest
• Core Exercise – Oblique Side Lifts
• Core Exercise – Plank (Hand to Elbow)
• Core Exercise – Reverse Superman’s
• Core Exercise – Side Plank Hip Lifts (Elbow)
• Core Exercise – Side Plank Hip Lifts (Extended)
• Core Exercise – Superman’s (Straight Arm + Leg)
• Core Exercise – Twists with Cable at Waist Height
• Core Exercise – Plank Rows With Dumbbells
• Core Exercise – Extended Side Plank with Leg Extension (Set)
• Core Exercise – Extended Side Plank with Leg Extension (Timed)
• Core Exercise – Side Plank with Leg Extension (Set)
• Core Exercise – Side Plank with Leg Extension (Timed)

Module 3

Lessons

• Upper Body Exercise – Standing Row Using The Cable
• Upper Body Exercise – Single Arm Rows Using The Cable
• Upper Body Exercise – Single Arm Rows Using Dumbbells
• Upper Body Exercise – Single Arm Chest Press Using The Cable
• Upper Body Exercise – Single Arm Bicep Curls Using The Cable
• Upper Body Exercise – Reverse Fly’s with Dumbbells
• Upper Body Exercise – Reverse Fly’s with Cable
• Upper Body Exercise – Lats Pulldown with Extended Arms
• Upper Body Exercise – Lat Pull Downs
• Upper Body Exercise – Forearm Supination and Pronation
• Upper Body Exercise – Forearm Flexion
• Upper Body Exercise – Forearm Extension
• Upper Body Exercise – Chest Throws with Medicine Ball
• Upper Body Exercise – Chest Press Using Dumbbells
• Upper Body Exercise – Chest Press Using Dumbbells – Single Hand
• Upper Body Exercise – Chest Press on Swiss Ball
• Upper Body Exercise – Chest Fly’s With Dumbbells
• Upper Body Exercise – Chest Fly’s Using The Cable
• Upper Body Exercise – Bicep Curls Using The Cable
• Upper Body Exercise – Bicep Curls Using Dumbbells
• Upper Body Exercise – Bicep Curls Using Dumbbells Sitting Down
• Upper Body Exercise – Bicep Curls Using A Barbell
• Upper Body Exercise – Bent Over Reverse Fly’s with Dumbbells
• Upper Body Exercise – Bench Press
• Upper Body Exercise – Single Arm Barbell Shoulder Press
• Upper Body Exercise – Standing Single Arm Barbell Shoulder Press
• Upper Body Exercise – Shoulder Bounces with Cable
• Upper Body Exercise – Shoulder Bounces on Side
• Upper Body Exercise – Shoulder Bounces in Front
• Upper Body Exercise – Shadow Swings with Cable
• Upper Body Exercise – Rotator Cuff with Dumbbells
• Upper Body Exercise – Rotator Cuff Superset
• Upper Body Exercise – Barbell Shoulder Press
• Upper Body Exercise – Dumbbell Shoulder Press
• Upper Body Exercise – Resistance Band Superset
• Upper Body Exercise – Wide Grip Pulldowns
• Upper Body Exercise – Swiss Ball Press Ups
• Upper Body Exercise – Press Ups Onto Swiss Ball
• Upper Body Exercise – Floor Warm-up Superset
• Upper Body Exercise – Rotations with Bar (dynamic)
• Upper Body Exercise – Rotations with Bar (full shot)
• Upper Body Exercise – Rotations with Bar (static)
• Upper Body Exercise – Wrist Figure 8s
• Upper Body Exercise – Wrist Rotations
• Upper Body Exercise – Anti Rotation Press Lateral Walks
• Upper Body Exercise – Biceps Hammer Curls (Alternate)
• Upper Body Exercise – Biceps Hammer Curls (Simultaneous)
• Upper Body Exercise – Medicine Ball Slam (Jumping)
• Upper Body Exercise – Medicine Ball Bursts (Open Stance)
• Upper Body Exercise – Medicine Ball Bursts (Neutral Stance)
• Upper Body Exercise – Medicine Ball Slam
• Upper Body Exercise – Medicine Ball Throws (Neutral Stance)
• Upper Body Exercise – Medicine Ball Throws (Open Stance)
• Upper Body Exercise – Open Stance Cable Pull
• Upper Body Exercise – Reverse Cable Fly
• Upper Body Exercise – Single Arm Chest Fly in Open Stance Rotation (Cable)
• Upper Body Exercise – Single Arm Chest Fly with Twist (Cable)
• Upper Body Exercise – Single Arm Reverse Fly (Cable)
• Upper Body Exercise – Single Arm Reverse Fly (Dumbbell)
• Upper Body Exercise – Standing Single Arm Chest Fly (Cable)
• Upper Body Exercise – Standing Single Arm Reverse Fly with Twist (Cable)
• Upper Body Exercise – Standing Single Arm Reverse Fly (Cable)
• Upper Body Exercise – Step and Twist Single Arm Chest Fly (Cable)
• Upper Body Exercise – Step and Twist Single Arm Reverse Fly (Cable)
• Upper Body Exercise – Trophy Cable Pulls

Module 4

Lessons

• Ladder Footwork Drill – Backhand Crossover (continuous)
• Ladder Footwork Drill – Backhand Crossover Forward
• Ladder Footwork Drill – Backhand Crossover with Racquet (continuous)
• Ladder Footwork Drill – Backhand Sidestep (Continuous)
• Ladder Footwork Drill – Backhand Sidestep (Single)
• Ladder Footwork Drill – Backhand Sidestep Forward
• Ladder Footwork Drill – Backhand Sidestep with Racquet (continuous)
• Ladder Footwork Drill – Forehand Crossover (continuous)
• Ladder Footwork Drill – Forehand Crossover Forward
• Ladder Footwork Drill – Forehand Crossover with Racquet (continuous)
• Ladder Footwork Drill – Forehand Sidestep (continuous)
• Ladder Footwork Drill – Forehand Sidestep (Single)
• Ladder Footwork Drill – Forehand Sidestep Forward
• Ladder Footwork Drill – Forehand Sidestep with Racquet (continuous)
• Ladder Footwork Drill – Peg Leg Run
• Ladder Footwork Drill – Running with One Foot In Each Box
• Ladder Footwork Drill – Running with Two Feet In Each Box
• Ladder Footwork Drill – Sidesteps
• Ladder Footwork Drill – Crossover Steps
• Ladder Footwork Drill – Hop and Split Step
• Ladder Footwork Drill – Split Steps
• Ladder Footwork Drill – Split Steps Into Boxes
• Ladder Footwork Drill – Split Step Into A Crossover
• Ladder Footwork Drill – Swapping Feet
• Ladder Footwork Drill – Icky Shuffle
• Ladder Footwork Drill – Fast Feet with the First Step
• Ladder Footwork Drill – Double Split Steps
• Ladder Footwork Drill – Hopping on One Foot Forward
• Ladder Footwork Drill – Hopping on One Foot Sideways
• Ladder Footwork Drill – Explosive First Step Sideways
• Ladder Footwork Drill – Crossover Steps

Module 5

Lessons

• Footwork Drill – Tennis Skipping Drills
• Footwork Drill – Single Leg Hops
• Footwork Drill – Side to Side Shuffle
• Footwork Drill – Shadow Volleys with Weights
• Footwork Drill – Explosive Outside Leg Sideways and Forward
• Footwork Drill – Explosive Outside Leg Side to Side
• Footwork Drill – Shuffle Steps Over Block
• Footwork Drill – Serves Onto Block
• Footwork Drill – 1st Serve Footwork over Markers (Racquet)
• Footwork Drill – 2nd Serve Footwork over Markers (Racquet)
• Footwork Drill – Backhand Power Step (Movement Only)
• Footwork Drill – Backhand Power Step with Recovery (Racquet)
• Footwork Drill – Backhand Side Step with Recovery (Racquet)
• Footwork Drill – Forehand Power Step (Movement Only)
• Footwork Drill – Forehand Power Step (Racquet)
• Footwork Drill – Forehand Power Step with Recovery (Racquet)
• Footwork Drill – Forehand Side Step with Recovery (Racquet)
• Footwork Drill – Ground Strokes Over Marker (Racquet)
• Footwork Drill – Hurdle Runs (Double)
• Footwork Drill – Hurdle Runs (Single)
• Footwork Drill – Hurdle Runs (with Jump)
• Footwork Drill – Knee Up Hop
• Footwork Drill – Knee Up Hops with Twist
• Footwork Drill – Serve Footwork Over Hurdle
• Footwork Drill – Serve Footwork over Markers
• Footwork Drill – Uneven Side Step
• Footwork Drill – Walking Windmills (with hop)
• Footwork Drill – Walking Windmills
• Footwork Drill – Walking Kicks
• Footwork Drill – Backhand Power Step (Racquet)
• Footwork Drill – 2 Inch Run In-Out
• Footwork Drill – Backhand Neutral Stance (hop)
• Footwork Drill – Backhand Neutral Stance (pivot)
• Footwork Drill – Backhand Neutral Stance with Racquet (hop)
• Footwork Drill – Backhand Neutral Stance with Racquet (pivot)
• Footwork Drill – Backhand Open Stance (jump)
• Footwork Drill – Backhand Open Stance with Racquet (jump)
• Footwork Drill – Carioca Steps
• Footwork Drill – Forehand Neutral Stance (hop)
• Footwork Drill – Forehand Neutral Stance (pivot)
• Footwork Drill – Forehand Neutral Stance with Racquet (hop)
• Footwork Drill – Forehand Neutral Stance with Racquet (pivot)
• Footwork Drill – Forehand Open Stance (jump)
• Footwork Drill – Forehand Open Stance with Racquet (jump)
• Footwork Drill – Heel Flick Runs
• Footwork Drill – Knee High Runs
• Footwork Exercise – Fast Feet with Cross Over Push
• Footwork Drill – Figures of 8 Using Side Shuffles
• Footwork Drill – Figures of 8 Using Explosive Outside Leg First Step
• Footwork Drill – Figures of 8 Using Explosive Inside Leg First Step
• Footwork Drill – Runners Onto the Platform
• Footwork Drill – Split Steps Onto Platform
• Footwork Drill – Split Steps Off Platform
• Footwork Drill – Split Step Into A Crossover
• Footwork Drill – Double Split Steps Off Platform
• Footwork Drill – Split Step & First Step Reaction
• Footwork Drill – 1-5 Split Steps Off Platform
• Footwork Drill – Split Steps Onto Two Platform

Module 6

Lessons

• Balance Exercise – Single Leg Foot Touches
• Balance Exercise – One Leg Balance On Bosu
• Balance Exercise – Single Leg Foot Touches on Bosu
• Balance Exercise – Shadow Swings on Bosu
• Balance Exercise – One Foot Windmills (Opposite Side)
• Balance Exercise – One Foot Windmills (Same Side)
• Balance Exercise – One Leg Single Arm Rows (Opposite Side)
• Balance Exercise – One Leg Single Arm Rows (Same Side)
• Balance Exercise – Single Leg Toe Taps
• Balance Exercise – 1 Leg Bent Over Rows
• Balance Exercise – 1 Leg 90 degree jump
• Balance Exercise – 90 degree jump
• Balance Exercise – 180 degree jump
• Balance Exercise – 270 Degree Jump
• Balance Exercise – 360 Degree Jump
• Balance Exercise – 1 Leg 180 Degree Jump

Module 7

Lessons

• Fitness Exercise – Interval Training on Running Machine
• Tennis Fitness – How To Train For Tennis
• Tennis Fitness – On Court Drill #1
• Interval Training for Tennis (HIIT)
• Ferrer Discusses His Fitness Routines
• Ferrer Fitness & Footwork – Change of Direction Speed Drill
• Del Potro Fitness & Footwork Training

Module 8

Lessons

• Workouts – PDF Downloads
• Core Workout Level One
• Core Workout – Level Two
• Tennis Workouts at Home – Workout One
• Tennis Workouts at Home – Workout Two
• Tennis Workouts at Home – Workout Three
• Tennis Workouts at Home – Workout Four
• Tennis Workouts at Home – Workout Five
• Tennis Workouts at Home – Workout Six
• Tennis Workouts at Home – Workout Seven
• Tennis Workouts at Home – Workout Eight
• Tennis Workouts at Home – Workout Nine
• Tennis Workouts at Home – Workout Ten
• Tennis Workouts at Home – Workout Eleven
• Tennis Workouts at Home – Workout Twelve
• Tennis Workouts at Home – Workout Thirteen
• Tennis Workouts at Home – Workout Fourteen
• Tennis Workouts at Home – Workout Fifteen
• Tennis Workouts at Home – Workout Sixteen
• Tennis Workouts at Home – Workout Seventeen
• Tennis Workouts at Home – Workout Eighteen