Fitness Training Overview

The MyTennisQuest Approach to Fitness Training

• Slow, steady progress is the fastest long-term approach.
• Follow the rule of “Just Enough”. While you do need to consistently push yourself past your level of comfort to get stronger, you are generally wasting your energy – and potentially inviting injury – when you push yourself to the point of failure or exhaustion in an exercise.
• Tennis fitness is multi-faceted. Be prepared to work a wide range of body systems. They are described below.
• Precise footwork and dynamic movement win tennis matches. If you need to prioritize your workout time, put your focus on the speed, movement and agility drills, followed by core strength.
• Log everything!

Focus Areas

Understand your abilities, strengths, and weaknesses in each of the areas below. Be sure to allocate sufficient time to improve in the areas that are most challenging for you.

Strength

Mobility

Balance

Agility

Flexibility

Speed

Aerobic Fitness

Vision Training

Recovery & Injury Prevention

Principles

Use simple exercises and equipment

Go for steady, gradual progress

Measure performance and progress

Conservatively add new exercises

Warm up properly before any explosive movements

Keep workouts short, focus on the long term

If you ever feel a sharp pain, stop immediately

Be focused and on-task when working out. (No texting/social media while working out)

Suggested Equipment

Set of Long Bands 

Jump Rope

Bosu Ball

Yoga Mat

Soft Foam Roller

Low Hurdles

Cones

Agility Ladder

Pull-Up/Dip Bar

Plyo Box

Slam Ball or Medicine Ball

Kettle Bell/Dumbells

Approach

1. Read the Fitness Training Overview
2. Do the Initial Questionnaire and Assessment (If you are doing your own training you can print out the form for your own use and if you are wanting to work with me to do your fitness training, you can submit the form and I will receive a copy.)
3. Select one of these 3 Groups:
   • Group A – You are relatively new to fitness training or have not done any fitness work in the last 3 months.
   • Group B – You are generally in good shape and already do some level of gym work, aerobic conditioning, or fitness classes.
   • Group C – You are training to be a high-level tennis player and already do regular strength and fitness workouts.
4. Complete 3 weeks of Fitness Training Prep (unless you are already in Group C)
5. Do the Strength and Speed Evaluation (after your 3 week prep cycle)
6. Develop and execute an 8 week plan that matches your current fitness level
7. Repeat the Strength and Speed Evaluation to determine your improvement in each of the key areas.
8. Record the results of your workouts as well as notes in the Workout Log document

The goals of the initial prep cycle and 8-week cycle:

1. Establish positive and consistent fitness habits.
2. Familiarize yourself with a wide range of exercises.
3. Determine the best exercises for you to focus on as you ramp up your fitness training.
4. Experience success and improvements in the main focus areas.
5. Develop foundational strength, flexibility, and balance without sustaining injuries so you can begin to push yourself in the future.