Youth Tennis Player Conditioning Program (From Fernandez et al. 2013)

 

• Performed 3 days per week
• 10 minute dynamic warm-up
• 50 minute strength training:

 

CORE EXERCISES: 2x20 with 45s rest.

• Crunch
• Reverse crunch
• Oblique crunch
• Plank
• Side Plank

 

THERABAND EXERCISES: 2x20 with 45s rest. Intensity to fatigue at end of each set.

• Triceps
• Rowing
• External rotation @90 flexion
• External rotation @90 abduction
• Diagonal Flexion
• Reverse Throw
• Forward Throw
• Wrist Flexion & Extension

 

SOFT WEIGHT (2kg) EXERCISES

• Chest Press
• Overhead Throw
• Ear Throw
• Squat Thrust
• Overhead slam
• Diagonal wood chop
• Close Stance Throw

 

15 minutes stretching