This is a Federer brief of his diet, training and technique.
Compilation Video of Shots
During the off season Federer works out off court about ten hours per week, less during scheduled tournament play.
He uses leg presses, bench presses, the fly, leg squats, bicep curls, tricep curls, push-ups, and ab work.
WARM UP JOGGING VARIATIONS
Side steps, butt kicks, high knees, Carioca steps, jump-ups.
CARDIO WARM UP JUMP ROPE
Slow to fast reps with different variations.
CORE STRENGTHLATERAL LUNGES & MEDICINAL BALL
1.Ab workouts, lateral lunges, medicine ball with footwork drills.The core strength is developed from a strong course. For that, Federer spends good amount of time practicing lateral lunges and medicinal ball.
2. Band workouts.
3. Hit on one leg.
4. Interval training: work hard for 20 seconds then rest for 20 seconds.
5. Reaction Drills
6. COORDINATION-CONE DRILL; hit balls combined with different movement drills.
Federer makes gets 10 hours sleep. Drink and eat right after workouts— carbs, proteins, and electrolytes.
On court training in Dubai