Are you tired, sore, and winded after an hour of playing tennis? Would you like to increase you stamina and strength on the tennis court? Do you want to get into tennis-fit shape in the comfort of your home? If your answer is yes to any or all of these questions you’re in luck! For the last ten years I have been an avid tennis player. Since I wanted to get into tennis fit shape without a pricey gym membership, I discovered through trial and error the three keys to success for increasing stamina and strength in the comfort of my own home. In this article I will pass along three helpful suggestions that will get you into the best tennis-fit shape of your life!
Set aside at least one hour a day, three days a week for your workout routine. Decide on times that are most convenient for you, and be consistent. Before reading the next section, I urge you to take a moment and think about this time commitment. Although one hour a day three days a week sounds like a small amount of time, most people are unable to stay consistent with their workout routine for more than a couple of weeks. If you are really serious about getting into tennis fit shape, you absolutely must be consistent for at least 6 weeks before you start to see results. If you stop after 6 weeks, the results you see will likely disappear.
Once you’ve decided on three days, I suggest doing this tennis workout. Now, if this program takes you less than 1 hour to complete, spent the remainder of your time running 3 sets of 50m sprints, leaving 5 seconds of rest between sprints. After these three sets, rest for 1 minute, and begin again. You have to remember that tennis is a game of continuous sprints with short rests. Thus, there is no better way of training for match type situations than doing sprints.
Although most of these exercises seems to require gym equipment, you can perform virtually all of these exercises with the following three pieces of equipment: elastic bands , a pull-up bar for your door , and a medicine ball. The medicine ball is optional, but I highly recommend purchasing one. There is nothing better for an ab and core workout than doing medicine ball exercises with a partner. In fact, after getting used to your three day routine, you may want to add a fourth day where you do a medicine ball workout and sprints for thirty minutes. I have been doing this fourth day for years, and it has really improved my stamina and strength.
That’s all for now! I hope you’ve found my three suggestions helpful. Remember, the key to getting in shape is consistency. Although the routine and gear I suggested are really ideal, you will see results from almost any work out routine you follow as long as you remain consistent. If you are interested in more general pieces of advice on how to improve your tennis game in addition to getting in shape, check out my article, “Three Ways to Improve Your Tennis Game Without Stepping Foot On The Court.”