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Complete Tennis Fitness 2.0

Exercise Quick Reference Guide

By: Ian Westermann

Complete Tennis Fitness Quick Reference Guide

Back to Table of Contents © Essential Tennis 2014

Table of Contents

Mobility ............................................................................................................... 4 Achilles / Calf LAX ............................................................................................ 5 Adductors Foam Roll ......................................................................................... 5 Alt. Toe Touches ............................................................................................... 6 Ankle Mob. ....................................................................................................... 6 Back Traps Foam Roll ......................................................................................... 7 Bench T-spine Mob. ........................................................................................... 7 Band Face Pull .................................................................................................. 8 Front to Back Leg Swing ................................................................................... 8 Glute Bridge ..................................................................................................... 9 Hip Flexors / Quads / Adductor Foam Roll .......................................................... 9 IT Band / TFL Foam Rolling ............................................................................... 10 Lats/Serratus Foam Roll ................................................................................... 10 Lunge w/ Rh + Ham Stretch .............................................................................. 11 Lying I, Y, T, W ................................................................................................. 11 Plantar Fascia LAX Ball` ................................................................................... 12 Prisoner Squat ................................................................................................. 12 Push Up Hold ................................................................................................... 13 Resistance Band I, T ......................................................................................... 13 Squat w/ Elbow Push ........................................................................................ 14 Squat / Lunge Complex .................................................................................... 14 Top of Traps LAX Ball ....................................................................................... 15 Walk out to P/U ................................................................................................ 15 Wall Slide ......................................................................................................... 16 Wrist Extensors / Flexors LAX Ball .................................................................... 16

Quickness ........................................................................................................... 17 Burpees ........................................................................................................... 18 Figure 8 Drill to Opp. Sideline ........................................................................... 18 Jump Squats .................................................................................................... 19 L Sprint Drill ..................................................................................................... 19 Prone Start Sprint - 50 ft ................................................................................. 20 Shuffle Step / Carioca / Drop Shot / Lob Drill .................................................... 20 Single Leg Step w/ Knee Drive .......................................................................... 21

Strength .............................................................................................................. 22 Air Squat.......................................................................................................... 23



Anti-rotation hold ............................................................................................ 23 Band Resisted Squat ....................................................................................... 24 Band Rev Lunge w/ Drive ................................................................................ 24 Band Row ........................................................................................................25 Band Single Arm Press .....................................................................................25 Band Wood Chop ............................................................................................ 26 Crunch Plank .................................................................................................. 26 Front Band Raise .............................................................................................. 27 Mountain Climbers .......................................................................................... 27 Plank .............................................................................................................. 28 Push Up .......................................................................................................... 28 Reverse Lunge to High Knee ........................................................................... 29 Side Plank and Rotation .................................................................................. 29 Single Leg Glute Bridge .................................................................................... 30 Split Squat Hold ............................................................................................... 30 Burpee - No Push Up ........................................................................................ 31 Walkout / Inchworm ......................................................................................... 31



Mobility

Mobility



Achilles / Calf LAX

Adductors Foam Roll

Achilles / Calf LAX Ball

Adductors Foam Roll

Use LAX ball to soften tissue in calf region Start at Achilles tendon and work up to the top of the calf.

Use foam roller Work Adductors, then area above knee, then inside of leg

Keep opposite hip only a few inches off of the roller Small range of motion.



Alt. Toe Touches

Ankle Mob.

Alt. Toe Touches

Ankle Mob.

Keep hips tight (not open) Straight line between upper body and back leg

Keep one leg over the other Slowly stretch out the back of ankle muscles and Achilles tendon



Back Traps Foam Roll

Bench T-spine Mob.

Back/traps Foam Roll

Bench T-spine Mob

Raise hips Neutral cervical spine (keep straight neck) Hug your shoulders

Roll from shoulder blades to mid back (6-8 inch range of motion)

Keep stable from belly button down (stable hips) Normal pose, 45-degree tilt, 90-degree tilt



Band Face Pull

Front to Back Leg Swing

Band Face Pull

Front to Back Leg Swing

Face height Start fully extended, palms facing ground, shoulders pulled back and in

Side to side: Tall posture, bend from hips Maintain flat back

Front to back: Keep hips under shoulders Shoulders tall



Glute Bridge

Hip Flexors / Quads / Adductor Foam Roll

Glute Bridge

Hip Flexors / Quads / Adductor Foam Roll

Engage core muscle Raise hips, hold, lower

Foam roller right below crest of hip Keep front of hip slightly raised Short range of motion



IT Band / TFL Foam Rolling

Lats/Serratus Foam Roll

IT Band/TFL Foam Rolling

Lats/Serratus Foam Roll

IT Band: Top of pelvis down to knee TFL Band: 15-degree offset from hip flexor

Foam roller into arm-pit Arm straight out Roll back and forth on your lats and then down into the serratus



Lunge w/ Rh + Ham Stretch

Lying I, Y, T, W

Lunge W/ Reach + Ham Stretch

Lying I, Y, T, W

Lunge, place hands by foot Drive hips into ankle

Push knee out at end of movement Reach with arm

Pull shoulders blades back Pull chest off of the ground Neutral cervical spine



Plantar Fascia LAX Ball`

Prisoner Squat

Plantar Fascia LAX Ball

Prisoner Squat

Use LAX ball Roll back and forth across foot

Hips pushed back Knees out over toes Tight hips Tight calves



Push Up Hold

Resistance Band I, T

Push Up Hold

Resistance Band I, T

Push up and hold Tighten butt Pull in stomach Squeeze chest

Maintain tight shoulders Keep body posture (no slouching, bent back)



Squat w/ Elbow Push

Squat / Lunge Complex

Squat w/ elbow push

Squat/Lunge Complex

Elbows on inside of knees Weight back on heels Push knees out

Squat: Feet right outside of shoulders Hips back Knees out over toes Weight over heels

Squat Forward Lunge Backward Lunge



Top of Traps LAX Ball

Walk out to P/U

Top of Traps LAX Ball

Walk out to P/U

Minimal movement Slow, intentional movements LAX ball located at shoulder blade

Wide stance (foot outside of shoulder width) Arms tucked in Legs straight



Wall Slide

Wrist Extensors / Flexors LAX Ball

Wrist Extensors / Flexors LAX Ball

Wall Slide

Push shoulder blades down and together Maximize back contact with wall

Smash LAX ball into meat of forearm Repeat on backside of forearm



Quickness

Quickness



Burpees

Figure 8 Drill to Opp. Sideline

Burpees

Figure 8 Drill to Opp. Sideline

Plank Push-up Squat Jump Bring knees out beyond hands for squat

Figure 8’s between two cones ~3ft apart Small steps Sprint after last rotation



Jump Squats

L Sprint Drill

Jump Squats

L Sprint Drill

Feet shoulder width apart Toes pointed slightly out Weight back on heels Swing arms back

Three cones - 15 ft apart - L-shape Sprint Cut Sprint Touch Sprint Cut Sprint



Prone Start Sprint - 50 ft

Shuffle Step / Carioca / Drop Shot / Lob Drill

Prone Start Sprint - 50ft

Shuffle Step / Carioca / Drop Shot / Lob Drill

Prone position (dead stop) Sprint Cones 50 ft apart

Sprint (right) Shuffle (center) Sprint (left) Shuffle (center) Sprint (forward) Crossover (center)



Single Leg Step w/ Knee Drive

Single Leg Step w/ Knee Drive

Shoulders stacked above hits Full engagement of all muscles Vertical torso

Leg no higher than parallel to the ground



Strength

Strength



Air Squat

Anti-rotation hold Air Squat

Anti-rotation Hold

Tall Posture Push Hips Back Push Knees out Sit back into heels

Grasp handle with both hands Wide stance Bring band out Hold Stabilize through shoulders



Band Resisted Squat

Band Rev Lunge w/ Drive

Band Resisted Squat

Band Rev Lunge w/ Drive

Deep squat Full extension Hips Back Sit back in heels Snap hips back closed

One leg on band Reverse Lunge Back up Extend arms Tall torso



Band Row

Band Single Arm Press

Band Row

Band Single Arm Press

Band chest height Slight squat Hips underneath shoulder Shoulders back

Band chest height Face away Slightly wider stand Slight squat Push arm forward straight toward midline



Band Wood Chop

Crunch Plank

Band Wood Chop

Crunch Plank

Feet parallel to line of pole Wide stance Reach and pull band Stabilize hips

Plank position Tighten backside of body Hips in line with ankles Plank Tense Hold



Front Band Raise

Mountain Climbers

Front Band Raise

Mountain Climbers

Band under instep Arms straight Shoulder blades back Controlled motion

Push up position Drive knees alternating to chest Face away Push arm forward straight toward midline



Plank

Push Up

Plank

Push Up

Engage core Straight line Tighten glutes Hold plank for time

Turn arms outward Chest to floor Engage core



Reverse Lunge to High Knee

Side Plank and Rotation

Reverse Lunge to High Knee

Side Plank and Rotation

Reverse lunge Hips and core engaged Tight butt Drive knee up to 90-degree angle

Straight line through midline of body Engage core and hold Advanced reach and rotate



Single Leg Glute Bridge

Split Squat Hold

Single Leg Glute Bridge

Split Squat Hold

Hold knee over chest Raise hips Hold at straight line Engage core Exclude lower back activation

Place back foot on box or chair close to 90-degree angle on front leg Tall posture Hold



Burpee - No Push Up

Walkout / Inchworm

The Burpee - No Push Up

Walkout / Inchworm

Plank Squat Jump Bring knees out beyond hands for squat

Minimal knee bend Touch ground Walk out Hold Walk back

Core engaged Low back engagement Work shoulders

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