Weight Training
During the Season
Home Schedule Match Results Roster Photos Coaches'Corner Parents'Corner Previous Team Results Links	The following information was taken from Bill Wright was the men’s tennis coach at the University of Arizona for 19 years and formerly Coach at University of California, Berkeley. He was the NCAA Coach of the Year, 1980; Pac-10 Conference Coach of the Year, 1982; author of Aerobic Tennis. This work out comes from him. Athletes participate in a weight training program with 3 goals in mind: 1) increase development of upper body and offhand strength 2) Overall endurance and explosiveness 3) Cardiovascular development with overloaded circuit training and aerobic dance classes Different strokes require strength in different areas: All shots – strengthen the oblique or “twisting muscles” because all shots require twisting Serving and overheads – strengthen lower back Volleying – strengthen the forearms This is designed to maintain the strength levels acquired during the off- and/or pre-season. Days per week: 2, with 1-2 days rest between workouts and 2 days rest before matches. EXERCISES SETS REPS EXERCISES SETS REPS 1 20 to 40 each side 2 12-10 1 15 to 30 1-2 12 (10) 2 12-10 2 12 to 15 per set each leg 1-2 12 (10) 1 10 each leg 2 12-10 1 Floor to top Additional exercises: Dumbbells may be substituted Machines may be substituted Bent-over barbell twist Nautilus shoulder flys Hand grippers or tennis balls Bent-over low pulley rear deltoid raise Nautilus pull-overs Medicine ball work – rotational Stroke work with surgical tubing Stroke work with light dumbbells Exercise options: Circuit training and par course training Weighted racquets Stairs and stadiums for agility, footwork or cardiovascular endurance Plyometrics: depth jumping Short sprints and agility runs Running the lines on tennis courts –up, back, across Overload on-court workouts Aerobics dance classes Isokinetic training Problem areas: Stretch year-round for maximum flexibility Make sure you do enough torso work: abdominals, obliques or erector spinal (lower back)
Last Updated on March 15, 2023	Home | Schedule | Match Results | Roster | Photos | Coaches' Corner | Parents' Corner | Players Corner|Previous Results | Links | Coach Jim Gregg jimg@bresnan.net