15 Minute Home Workout For Tennis Players
In this new Top Tennis Training video, Coach Simon Konov will take you through a 15 minute home workout for tennis players.
This workout consists of five, three-minute rounds with 30 seconds of rest between each round. If you feel like 15 minutes will be too intense, or maybe you’re looking to do longer, you can always modify how many rounds you do, to suit your needs.
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Round One:
30 seconds shadow forehands
30 seconds Hop and split-step alternating legs
30 seconds Shadow Backhands
30 seconds Normal press-ups
30 seconds High knees
30 seconds break to reach the 3-minute mark
Round Two:
Shadow forehand volleys – 30 seconds
Double split steps – 30 seconds
Shadow backhand volleys – 30 seconds
Side steps on the spot – 30 seconds
Russian twists with feet off ground – 30 seconds
30 seconds break to reach the 6-minute mark
Round Three:
Shadow Forehands – 30 seconds
Crossover steps on spot – 30 seconds
Shadow Backhand slice – 30 seconds
Shoulder taps – 30 seconds
Plank – 30 seconds
30 seconds rest to reach the 9-minute mark
Round Four:
Forehand volley with two rackets – 30 seconds
Split step into a crossover – 30 seconds
Backhand volley with two rackets – 30 seconds
Wide grip press-ups – 30 seconds
Ab crunches – 30 seconds
30-second rest to reach the 12-minute mark
Round Five:
Forehands off one leg – 15 seconds each leg
Double split steps – 30 seconds
Backhands off one leg – 15 each leg
Hop and split alternating – 30 seconds
Knee to chest crunches – 30 seconds
Normal press-ups 30 seconds
15-minute workout complete