Tennis Workout On The Total Gym [videos]



Sports Specific Workout – Total Gym for Tennis.

Tennis Anyone? Build Strength and Add Power to Your Game!

Tennis is a fun sport that requires one to use various upper and lower body muscle groups while moving, lunging, bending and twisting. I grew up playing tennis and have discovered through the years the importance of strength and fitness in order to maintain a solid tennis game. Performing tennis specific exercises on a Total Gym allows one to build overall body strength needed to hit those strong forehands and backhands throughout a match. For this workout routine we will focus on the quadriceps, hamstrings, triceps, and abdominal muscle groups all required while hitting groundstrokes, volleys, and serves.

Total Gym Exercises to Elevate your Tennis Game

A dynamic functional warm-up starting with some light jogging around the court a couple of times will get the heart rate going and muscles firing. Take at least 10 to 15 minutes to complete this dynamic warm-up. Riding a stationary bike or lightly walking on a treadmill 15 minutes prior to arriving to the tennis court is ideal.

Dynamic Warmup Exercises

  • Standing Knee to Chest Alternating Legs (Perform two sets of 10 followed by short break in between)
  • Standing Leg Lifts Alternating Feet to Hands (Perform two sets of 10 followed by short break in between)
  • Alternating Lunge with Bilateral Arm Movement (Perform two sets of 10 followed by short break in between
  • Alternating Lunge with Arm Overhead (Perform two sets of 10 followed by short break in between)
 

Lower Body Strength

Bilateral Squat with Bicep Curl
  • Bring the rails down to a mid-level.
  • Disconnect the pulley from the glideboard, push the glideboard halfway up the rails, slowly straddle the rails while sitting towards the bottom edge facing away from the tower.
  • Place your feet toward the top of the squat stand, positioned shoulder width apart, grab some hand weights (anywhere between 3 and 8 lbs), and slowly lie back ensuring your head is fully supported.
  • Slowly lower the glideboard by bending both knees and hips to around 90 degrees.  Press the feet into the squat stand and ensure the knees track over the feet throughout the movement.  Begin to curl elbows toward the shoulders while performing a bi-lateral squat at the same time.
  • For additional challenge and variation keep one foot on the squat stand at a time in a unilateral position alternating between the right and left leg.
  • Perform two sets of 10 to 15 reps with a short break in between.
 
Plyometric Squat with Variations
  • Bring the rails down to a mid-level.
  • Disconnect the pulley from the glideboard, push the glideboard halfway up the rails, slowly straddle the rails while sitting towards the bottom edge facing away from the tower.
  • With a neutral spine position, slowly lower glideboard by bending knees and hips to approx. 90 degrees.
  • Rapidly press feet into the squat stand to accelerate up the rails while pushing off the squat standing in a jumping motion.
  • Land softly on the squat stand while decelerating through the range of motion.
  • Make sure knees track over feet and be aware of the glideboard hitting top of the tower during the jump phase of the exercise.
  • Add some fun and variation by keeping one foot on the squat stand while releasing the other off to the side alternating between both feet.
  • For more challenge release both feet off the squat stand at the same time and bring your knees to chest while trying to land your feet in the same place on the squat stand each time.
 
Hamstring Curls
  • Disconnect pulley from glideboard and place handles aside.
  • Raise the folding foot holder to an upright position.
  • Facing the tower straddle rails and sit near top edge of glideboard.
  • Grasp foot holder and pull glideboard up the rails while securing feet between the pads.
  • Slowly lie back and ensure head is fully supported.
  • Extend legs and place arms across chest.
  • Pull glideboard up rails by pulling heels toward hips until knees are flexed at approx. 90 degrees.
  • Maintain tension in hamstrings while controlling glideboard down the rails and repeat.
  • Maintain neutral spine position throughout the exercise.
  • Perform two sets of 10 to 15 reps with a short break in between.
 

Core Strength

Pullover Crunch
  • Grasp handles and bring glideboard halfway up rails.
  • Facing away from tower, straddle rails and sit toward bottom edge of glideboard.
  • With tension in cables, left feet off floor and position heels at bottom edge of glideboard.
  • Slowly extend arms overhead with slight bend in elbows with palms facing up.
  • With an arc motion bring handles over chest and reach over knees by raising head and shoulders off glideboard.
  • Keep abs engaged as hands return in arc motion back to the starting position.
  • Add more challenge by lifting feet up from guideboard while lifting head and shoulders off glideboard.
  • Perform two sets of 10 to 15 reps with a short break in between.
 
Torso Rotation Exercise for Forehand and Backhand Strength
  • Grasp one handle to bring glideboard up the rails.
  • Stand facing away from rails and anchor handle down near top edge of glideboard.
  • Sit back facing sideways in a secure position.
  • Slowly raise feet off the floor and lift handle away from the glideboard.
  • Clasp handle with both hands and position elbows at side of torso.
  • Create a triangle shape between handles, forearms, and trunk.
  • Using a twist motion from waist rotate spine away from tower while maintaining triangle between forearms and trunk.
  • Maintain stable upright posture and slowly rotate towards the tower.
  • Add movement variations by performing and incline and decline torso rotation.
  • Perform two sets of 10 to 15 reps with a short break in between.
 

AbCrunch or SCRUNCH Accessory to Target the Core
  • Attach SCRUNCH accessory to top of the rails.
  • Facing tower, kneel toward top of glideboard.
  • Grasp SCRUNCH accessory on the outside with palms facing in and rest elbows on pad.
  • Maintain neutral spine and position shoulders over elbows.
  • Maintain strong grip with shoulders over elbows and bring glideboard up rails by pulling knees toward elbows.
  • With abs contracted to protect spine, slowly lower glideboard down rails back to neutral spine position.
  • Maintain solid control of motion throughout the exercise.
 

Cool Down Stretching

It is very important to take time to perform a proper cool down especially after playing tennis. Before leaving the court take a few minutes to stretch your legs, arms, back, and shoulders. Making the time to complete a dynamic warm up and cool down will assist in preventing injuries resulting in more time having fun out on the tennis court.

Was this Total Gym for Tennis post beneficial in the improvement of your game? Send us a photo or email, we would love to hear from you!

Keep moving and practicing,

Cara

Cara Beltran

Cara Beltran, CPT, is a NCCPT certified trainer, GRAVITYTrainer, and tennis teaching professional. She completed her undergraduate degree from the University of California at Berkeley where she competed on the women’s tennis team throughout college. Her fitness experience has also included working as the Education and Training Coordinator for Total Gym Global Corporation. Cara currently works as a GRAVITYTrainer for the YMCA of San Diego, where she enjoys teaching classes and encouraging her students to reach their strength and fitness goals. She enjoys inspiring those around her to stay active and be the best that they can be.

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