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Tennis Video Blog

Total Roger Federer

5/15/2022

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This is a Federer brief of his diet, training and technique.

Compilation Video of Shots
youtu.be/-Bteu4ULtaI
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​Breakfast
  • Waffles w/ fruit on top
  • Fresh orange juice
  • Coffee
  • Apple Cider
Snack #1
  • Protein Energy bar
Lunch
  • Pasta with lite sauce (two hours before play or training)
Snack #2
  • Banana
  • Energy drink mixed with water .
Dinner
  • Italian cuisine
  • Japanese cuisine
  • Indian cuisine
  • Swiss cuisine
  • Any type of cuisine
  • Wine or champagne
Dessert
  • Chocolate
  • Ice Cream
During the off season Federer works out off court about ten hours per week, less during scheduled tournament play.
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Weights


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.
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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.

RECOVERY


Federer makes gets 10 hours sleep. Drink and eat right after workouts— carbs, proteins, and electrolytes.

On court training in Dubai
youtu.be/8o4FZM6EQXk






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