Summer Workouts

Summer Training Workouts

  • We will be having two summer open workout sessions for female tennis players grades 9-12 on Monday, July 28 and Tuesday July 29, 8:30 - 10:30.

  • Summer training and workouts are crucial for high school girls tennis players for several reasons: 

    1. Skill Development: Summer provides an extended period where players can focus on improving their tennis skills without the pressures of school and academic commitments. This allows players to refine techniques, work on weaknesses, and develop new strategies and skills. 
    2. Physical Conditioning: Tennis is a physically demanding sport that requires strength, speed, and endurance. Summer training allows players to build and maintain their physical fitness, which is essential for performing at their best during the season. 
    3. Injury Prevention: Proper conditioning and training can help prevent injuries by strengthening muscles, improving flexibility, and addressing any imbalances or weaknesses in the body. This reduces the risk of injuries during matches and ensures players stay healthy throughout the season. 
    4. Competitive Preparation: Summer tournaments and matches provide valuable opportunities for players to compete against a variety of opponents, which helps them gain experience, build confidence, and refine competitive strategies before the official season begins. 

Conditioning Drills

Below is a list of workouts to try independently over the summer to build skill development, physical conditioning, and injury prevention. 

  • Improve your explosiveness and conditioning with this circuit workout. Two rounds of each workout: 30 seconds on, 30 seconds off. 

    1. burpees
    2. jump lunges
    3. pushups
    4. toe taps
    5. mountain climbers
    6. jump squats

  • Tennis circuit that conditions the full body. Two rounds of each workout: 30 seconds on, 30 seconds off. 

    1. Single leg deadlift. Add weight both hands as desired.
    2. Ladder: Stand to side of the ladder, side step in both feet, side step out both feet, bunny hop over ladder and bunny hop back (if you do not have a ladder at home, skip this step).
    3. Drop tennis ball, burpee, pick up ball and repeat.
    4. Sideline to sideline sprints, forehand/backhand shadow stroke, with cross over step.
    5. Plank on hands.