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The following information was taken from
Bill Wright was the men’s tennis coach at the University of Arizona for 19 years and formerly Coach at University of California, Berkeley. He was the NCAA Coach of the Year, 1980; Pac-10 Conference Coach of the Year, 1982; author of Aerobic Tennis. This work out comes from him. Athletes participate in a weight training program with 3 goals in mind:
1) increase development of upper body and offhand strength
2) Overall endurance and explosiveness
3) Cardiovascular development with overloaded circuit training and aerobic dance classes

Different strokes require strength in different areas:

All shots – strengthen the oblique or “twisting muscles” because all shots require twisting
Serving and overheads – strengthen lower back
Volleying – strengthen the forearms

This is designed to maintain the strength levels acquired during the off- and/or pre-season.

Days per week: 2, with 1-2 days rest between workouts and 2 days rest before matches.

EXERCISES SETS REPS EXERCISES SETS REPS

1

20 to 40 each side

2

12-10

1

15 to 30

1-2

12 (10)

2

12-10

2

12 to 15 per set each leg

1-2

12 (10)

1

10 each leg

2

12-10

1

Floor to top

Additional exercises:

  • Dumbbells may be substituted
  • Machines may be substituted
  • Bent-over barbell twist
  • Nautilus shoulder flys
  • Hand grippers or tennis balls
  • Bent-over low pulley rear deltoid raise
  • Nautilus pull-overs
  • Medicine ball work – rotational
  • Stroke work with surgical tubing
  • Stroke work with light dumbbells

Exercise options:

  • Circuit training and par course training
  • Weighted racquets
  • Stairs and stadiums for agility, footwork or cardiovascular endurance
  • Plyometrics: depth jumping
  • Short sprints and agility runs
  • Running the lines on tennis courts –up, back, across
  • Overload on-court workouts
  • Aerobics dance classes
  • Isokinetic training

Problem areas:

  • Stretch year-round for maximum flexibility
  • Make sure you do enough torso work: abdominals, obliques or erector spinal (lower back)

Last Updated on November 29, 2011

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Coach Jim Gregg elemjg@cutbankschools.net