Total Gym Exercises for Hardcourt Tennis Preparation



Increase Strength and Conditioning to Elevate Your Game

The US Open tennis tournament is around the corner and which means the hardcourt tennis season is officially here. Given the season takes place during the summer time this means high temperatures and challenging conditions. For some who may compete in tournaments and league play being physically prepared can really pay off especially when matches are close and lengthy. I have watched numerous tennis matches over the years from recreation to professional levels and several times the fitter player came out on top. Tennis is a physically and mentally demanding sport and the healthier and stronger you feel off the court can really translate to your confidence on it.

The reason I like utilizing the Total Gym for tennis is that the machine allows for low weight bearing exercises which is very beneficial when spending time on the hardcourts. The body can really start to feel the effects of this surface over time so it is important to train and maintain solid body strength to keep playing for years to come. Let’s take a look at some specific exercises on the Total Gym to keep our bodies strong and healthy for that next three set tiebreaker close match.

Dynamic Leg Warm-up Exercises

  • Lie on the glideboard with head fully supported.
  • Place both feet on squat stand and lift one leg in the air.
  • Draw medium size circle in the air while pointing toe. Perform one set of 10 in each direction
  • Grab behind thigh point and flex the ankle. Follow by circling the ankle in each direction 5 times.

 

Leg Exercises for Overall Conditioning

 (Target muscles groups: quadriceps, glutes, hamstrings, calves)

  • Disconnect the pulley from the glideboard, push the glideboard halfway up the rails, and 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, and slowly lie back ensuring your head is fully supported.
  • Slowly lower the glideboard by bending both knees and hips to around 90 degrees.
  • With a neutral spine continue to bend knees while squatting, lift arms up and down by sides while lifting shoulder blades off the glideboard. Perform two sets of ten to twelve reps with a short break in between.

 

Bridge Squat to Strengthen Glutes

(Target muscles groups: quadriceps, glutes, hamstrings, gastrocnemius)

  • 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, 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, tuck your chin into your chest, and slowly raise glute and hips into a bridge position. Ensure the knees track over the feet throughout the movement.
  • Perform two sets of ten to twelve reps with a short break in between.

Cardio Pull with Variations

(Target muscles groups: quadriceps, glutes, hamstrings, latissimus dorsi, pecs, biceps, gastrocnemius)

  • Grasp handles to bring glideboard halfway up the rails.
  • Facing away from the tower, straddle rails and sit toward bottom edge of glidebaord.
  • With tension in cables, place both feet on squat stand and slowly lie back, ensuring head is supported by glideboard.
  • Bend elbows and bring handles to shoulder height with palms facing inward toward each other.
  • Simultaneously pull hands down to the shoulders and press feet into squat stand. Distribute the force evenly between upper and lower body throughout the exercise.
  • Add variation by kicking feet out, drawing knees into chest, and keeping feet in the air for bicycle move.
  • Perform two sets of ten to twelve reps with a short break in between.

Roll Up with Dynamic Stretch

  • Push the glideboard halfway up the rails, slowly straddle the rails while sitting towards the bottom edge facing away from the tower.
  • Place feet at the bottom edge of the rails, sit tall with hips tucked under, with shoulder blades relaxed and away from the ears.
  • Roll back reaching back towards the tower, lift from the waist, while rolling forward reaching for the ankles and toes.
  • Perform one set of ten to twelve reps.

Seated Row with Movement Variations

(Target muscles groups: latissimus dorsi, trapezius, deltoids, rhomboids, biceps)

  • Grasp handles and pull glideboard halfway up rails.
  • Straddle rails and sit towards back edge of the glideboard facing the tower.
  • With tension in cables, extend arms directly toward pulleys, and lift both legs onto the glideboard extended toward the tower.
  • From an upright seated position, lower the chest towards thighs, while hands extend forward towards the feet.
  • Maintain stable trunk as hands return with control back to the starting position.
  • Add variation by placing both handles in one hand, pull handles straight back, and drive the opposite arm across the torso. Repeat on the opposite side.
  • Perform two sets of ten to twelve reps with a short break in between.
  •  

    Pull-up with Variations

    (Target muscles groups: latissimus dorsi, rhomboids, biceps, brachialis)

    • Disconnect pulley from glideboard and stow the handles.
    • Lower LAT bars into the pull-up position.
    • Facing the tower, straddle the rails, and push glideboard halfway up the incline. Lie prone with chest positioned near top edge of glideboard and grasp the LAT bars palms facing down.
    • With a solid grip, slowly bring the legs onto glideboard.
    • Keep the chest in contact with glideboard, pull elbows toward sides of torso until hands level with the shoulders. Slowly control glideboard down the rails back to starting position.
    • Maintain the neck in a neutral position throughout the exercise.
    • Add challenge by releasing one hand from the LAT bar and continue by performing a unilateral pull-up. Repeat on the opposite side.
    • Increase variation by holding on to the LAT bars and momentarily releasing both hands at the top of the motion.
    • Grasp LAT bars and decelerate glideboard down rails in a controlled manner.
    • Perform two sets of ten to twelve reps with a short break in between.

    Time to Cool Down

    • Single thigh stretch. Perform on each side.
    • Single inner though stretch with arm overhead.
    • Upper back stretch seated on the glideboard.
    • Upright supine with arm movement.
    • Standing waist circles. Perform in both directions.
    • Standing knee circles. Perform in both directions.

    Was this Total Gym tennis post helpful for your game? Send us a photo or email, we would love to hear from you!

    Keep moving,

    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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