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John McEnroe won 155 career ATP titles including 7 major singles! I saw him play Davis Cup at Newport on grass. John could take the net like no one I’ve ever seen. His simple swing take backs, counter punch attack style is amazing. As a lefty he stands about 8 feet to the right of center when serving to the deuce box in singles. He lines his serve up sideways, back to the fence, then hits out wide or down the T and then rushes in to hit an approach volley, if his serve is returned! His forehand volley he could take early in the air behind the receiver or volley cross court. If a rally ensues, he finishes with a drop volley, power volley, or overhead. He protected the net in singles like a hockey goalie. On his return of serve, he takes the ball early off the hop, similar to the saber of Federer. Then he’s at the net! His return placements were low and away from opponents making passing shots challenging. He and his doubles partner, Peter Fleming are one of the greatest doubles teams of all time. Check out this collaborative tennis video from two of the best online tennis coaches—Ian and Jeff. youtu.be/jVkMyQWBh9Y?si=TUKmlK_BcqnmOTE1 We will be using these warm-up and training styles over the next few weeks to add foot speed and quickness to your game!
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Tennis Training
Training for tennis is an art form. This program gives you a complete off court training program that will make you extremely fit for tennis. It includes full body strengthening, yoga stretching, and speed work. Also a nutritional guideline is mentioned. Monday Wednesday Friday are your StrengthTraining Days Your total body gets a workout! Its three days per week, quick and efficient. Mondays Full Body Strength by Heather Robinson, 30 minutes Dumbells needed. youtu.be/pbkrx340TBM?si=tOJ5eT_e0Cx3o-q5 10 minute full body stretch after. Tuesdays Flexibility & Recovery Day Yoga from MadFit https://youtu.be/sTANio_2E0Q?si=dEFJFx-RSr-QWf6Z Wednesdays Full Body HIIT (High Intensity Interval strength training) with no weights Caroline Girvan youtu.be/z3h_3UOBAVU?si=aWPJPIhH28OuE8rh 10 minute full body stretch after. Thursdays Flexibility 22 minute Yoga by Breathe and Flow youtu.be/B4kNiCWTl7M?si=KqZW8dbJ6bDrKSjA Foot Speed & Conditioning 20-30 minute session Train for 12 seconds as hard as you can go take 12 to 16 seconds break repeat This simulates the breathing required for tennis point play. Remember if you ran a play clock on a match it’s much shorter than the actual match duration. Change the drills you are doing. You can also shorten the exercise time to even 8 seconds if you are getting tired. Every 3 minutes take a 30 second break. You have to push very hard on these sessions. And they are the most grueling. Side to side hop jumps Rope skipping High Intensity Footwork and Shadow Swings with your racquet Include recovery footwork not just swinging- split hop, hit, recover, repeat Short Sprints Full Body Stretch after 10 minutes Fridays Full Body HIIT 30 minute workout using dumbbells with Caroline Girvan youtu.be/aAt8o5kYnCE?si= 10 minute full body stretch after. Saturdays Foot speed and conditioning 20-30 minute session Train for 12 seconds as hard as you can go take 12 to 16 seconds break repeat This simulates the breathing required for tennis point play. Remember if you ran a play clock on a match it’s much shorter than the actual match duration. Change the drills you are doing Side to side hop jumps Rope skipping High Intensity Footwork and Shadow Swings with your racquet Include recovery footwork not just swinging- split hop, hit, recover, repeat Short Sprints You can also shorten the exercise time to even 8 seconds if you are getting tired. You have to push very hard on these sessions. And they are the most grueling. Full Body Stretch after 10 minutes Big Gym Day’s Read this! You could substitute a one or two full body strengthening days HIIT day gym workouts with Big Gym Day(s) using barbells and dumbbells or do Two Monday workouts listed above, One Monday and the other on Friday. Big Gym Days Only do two days per week maximum with big gym days. A Monday and Friday split is my recommendation to let your body recover! Do three sets of each exercise with proper form of 10 to 15 reps for three sets. You should be do 60 percent of your maximum to push yourself and add more repetitions, intensity, or weight for the next time you exercise so that you are always progressing. Avoid lifting more weight than you can execute only 10 times for three sets. Once you get to three sets of 12–15 then add more weight. You don’t want to injure yourself or be too tight from lifting and limit range of motion due to soreness. Some soreness is good because you’re building muscle. Pain isn’t good. My recommendations If you don’t know these exercises it is best to have a trainer show you or watch a video on You Tube beforehand. These are the main exercises you’ll need for increasing strength. Start with lower weights and then add as you improve. Don’t rush to add lots of extra weight. Tennis players need to have flexibility too. You need strength, flexibility and stamina. Many of these exercises can be done on exercise machines which involves adjusting the machine to fit your height and pounds to lift. This makes training very easy to navigate and very safe. Bench press bicep curls tricep extensions rows Squats Lunges Shoulder Press Skull Crushers Romanian Deadlifts Dead Lifts Rotator Cuff Exercises use a stretch band Ab Workout Nutrition for an Athlete! Lean Protein Veggies Fruit Seeds Nuts Grains Water Tea Supplement with Whey Protein Powder and Creatine in smoothies after strengthening workouts Avoid Cheese only as a treat on pizza Dairy limit Wheat / Gluten in large amounts Processed Foods Junk Foods Sugar Jannik Sinner won the Australian Open with a great win after being down two sets to love to Daniele Medvedev. Take a look at the fundamental forehand and backhand groundstrokes. His forehand appears to be a strong semi western grip with an hearty wrist lag. His palm points to the back fence. His backhand is a right hand continental (serve grip) and left hand a “south” eastern. His stroke is very similar to Novak Djokovic’s backhand on that wing. Review this short video to see how the fundamentals are executed. youtube.com/shorts/DqwJK6XzGvI?si=nAtNCMD4bguDDAQb Aryna Sabalenka was the women’s champion at the Australian with a win over Zheng Qinwen . Watch how to pounce on a shorter ball. youtube.com/shorts/84OQGxo97Hc?si=wGTjhfX1FcSY8rGM Also here are her groundstrokes.youtube.com/shorts/oFVJYwuY7_4?si=Lp0Y79eHDsKGFayB For a contrast check out Pegula’s no nonsense forehand. This style is easier for most players to reproduce and is more in line with how we expose players to forehand ball striking. youtube.com/shorts/vxsf-qStVN0?si=toP8Hogizm-vPe5rhttps://youtube.com/shorts/vxsf-qStVN0?si=c6lkHmFtsefKgyVh Here Jessica talks about the drop shot which is a great shot to own. Here you can see Jessica’s amazing open stance backhand.youtube.com/shorts/ozRGCLnSfvk?si=yWLNx42ROd-rHRNw This is Emma Raducanu’s serve. Watch the lag of the hitting arm and the high tossing arm extension. youtube.com/shorts/xTsVF1nQcnQ?si=vtVLY6Blpjqb7sCR
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