Hey everyone, Simon here with Top Tennis Training, and in this video, we're going
to go through a 15-minute workout using your body weight and your tennis
racquets. So a tennis-specific workout using only your tennis racquets and your
body weight. Now this workout consists of five three-minute rounds and if you feel
like that might be too much for you you can start off by doing only two or three
rounds to begin so the first exercise is simply shadow swings with one tennis
racket you'll need a bit of space for this because you'll be swinging your
racket at high speeds so you don't want to be smashing up your house now in this
drill make sure you're working on the open stance semi open and the neutral
stance and don't forget to split step in between shots
in this next row you're now doing a hop and split and you're alternating between
hopping on your right and left leg this is a great drill for that split step and
also the coordination in your feet
in this draw you're now shadowing your back-end it doesn't matter if you're of
one or two hundred back and player you're shadowing your back-end once
again don't forget about the split step that
recovery step and use the semi open open and neutral stance when you're doing
this drill
now we're doing normal press ups so the arms are around shoulder-width apart
you're simply going down to the floor or as low as you can go and back up into
that straight position try to keep a straight line through your legs and your
back and try to make sure that you really push off the ground using that
explosive power from the chest
in this exercise you're now doing high knees so you're basically sprinting on
the spot lifting your knees to around waist level and you're going as fast you
can pumping with your arms pumping with
those legs and you're going for thirty Seconds in a row
so that was the end of round one we now have 30 seconds to rest you can focus on
your breathing if you're feeling stiffness in any
particular muscle you can take this time to stretch out those muscles before the
next round begins
we're now shadowing our forehand volley and once again you focus on that split
step moving through the volley and recovering so it's all about having that
small swing when you are imagining you're hitting this folly and having
fast feet so 30 seconds in a row
in this role you're now working on that double split step so you're starting off
with your feet together and you're going into the double split step and coming
back so 30 seconds of high-intensity with this drill
Industrial you're now shadowing your backhand volley once again focus on
having a compact swing and working hard with your feet this means split stepping
moving through the volley and then recovering make sure you also shadow
different heights of the body so high ones low ones and medium high volleys in
this drill you're now doing a side shuffle step on the spot so it's that
quick change of direction focus on having the body balanced when you're
changing direction and really push off when you swap legs
in this core exercise you're now doing Russian twists with your feet off the
ground so this will make it a lot more intense
if it's a bit too hard you can also put your feet on the ground and that will
make it easier so try to rotate your upper body your torso and you're going
for 30 seconds in a row
that's the end of round number two and now you have 30 seconds to recover and
really focus on your breathing deep breathing through the nose and out
through the mouth if possible
in this drill we're now working on that forehand once again so focus on that
coil and uncoil using the different stances semi open or open and the
neutral stance and don't forget about your split step you can also take this
time to focus on your breathing exhale when you're swinging forward inhale when
you're preparing for the shot
in this rule you're now doing a crossover step on the spot so once again
it's all about that quick change of direction make sure you're really low
when you push off from the outside leg and maintain good balance throughout the
straw
in this drill we're now working on that backhand slice
so we're shadowing the slice back end once again focus on the split step and
having good technique so that early coil with the upper body and maintaining good
balance throughout the swing
in this drill you're now working on your upper body balance so you're in that
press up position and you're simply touching your opposite shoulder so your
right hand touches your left shoulder your left hand touches your right
shoulder all the while you're maintaining good balance in that
straight line all the way through your legs and back
in this next exercise we're now doing the plank for 30 seconds so focus on
really squeezing those muscles in the trunk in the core and really contract
those abdominal muscles hold that good line between your feet and your head all
the way through so don't let your hips or your bum come too high or too low so
maintaining that straight line throughout the thirty Seconds that's the
end of round number three so now focus on your breathing you have 30 seconds to
recover before the next round now if you feel like that that's enough you can
always stop here and next time you do this workout try to go for around four
and even round five but if you want to carry on focus on your breathing and get
ready for that next round
in his next drill we're now shadowing our four honey but this time using two
rackets now if two rackets is too heavy or you feel like you can't grip the
rackets you can always go back to just doing it with one racket so it's up to
you if you want to make it a bit more intense and a little bit harder and the
weight to be a little bit heavier then use the two rackets so simply focus on
that small compact swing and being intense with your feet once again in
this drill we're now doing a split step and then we're going into a crossover
step so one time you'll have your right leg in front and then the next time
you'll have your right leg going back behind so split into crossover once
again going intense for thirty Seconds
Industrial we're now shadowing backhand volley using two racquets if it's too
heavy or you can't grip two racquets use the one racket that's okay once again
focus on that compact swing and being intense with your feet
in this drill we're now doing wide grip press ups so your hands will be a little
bit wider than the normal press ups this will target different parts of the chest
and make it a little bit more intense so why grip press ups for 30 seconds and do
as many as you can in those 30 seconds remember to feel like you're going all
the way down and all the way up
in this exercise we're now doing ab crunches so we're not going too high
we're just lifting the torso off the ground slightly feel that contraction in
the ABS and then go back down thirty Seconds do as many as you can
with these small ab crunches that's the end of round four so well done if you're
still going you're doing fantastic focus on your breathing if you want to
stop here you can if you want to carry on and finish round five focus on the
breathing and recovery before we begin the next exercise
in this balance rule you're now working on shadowing the forehand of the front
leg which is the left leg for 15 seconds followed by 15 seconds off the back leg
the right leg this would change if you're a left-handed player once again
focus on your balance and maintaining good technique throughout both sets of
15 seconds
we now go into the double split steps once again so maintaining that wide base
and being explosive with those two split steps and then getting back into that
styling base intensity throughout 30 seconds and getting ready for the next
exercise
Industrial we're now working on the back end balance off the one leg so 15
seconds off the left and 15 seconds off the right leg once again it doesn't
matter if you're using a one hander or a two hander you can do this drill for
both strokes
this drill the hop and split step once again alternating between the right and
left leg and maintaining that wide base when you do go into the split step
in his core exercise we're now doing knee to shoulder crunches this is quite
an it advanced exercises quite intense if you can do it for 30 seconds you're
doing very well so you start off with your body quite extended quite straight
with your feet off the ground your legs off the ground and you go into that
crunch position and then return to that starting base normal press ups once
again for 30 seconds now see how many you can do in those 30 seconds if you
can get past 18 or 20 reps you've done very well and this is the
last exercise off this workout if you've enjoyed the video give it a thumbs up
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