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This program will get you in tennis shape to win more matches. Steve Ascher - Head Women's Tennis Coach at The University of Montana.

Tennis Training – Serena Williams Dominates at the Madrid Open

May 14th, 2012

tennis training

Did you watch the final of the Madrid Open between Williams and Azarenka?

Serena Williams was a beast!  When Serena is injury free, rested, and focused on her tennis training, she is unstoppable!

Serena Williams wins 2012 Madrid Open title, beats top-ranked Azarenka

Serena Williams simply overpowered top-ranked Victoria Azarenka 6-1, 6-3 on Sunday to win the Madrid Open title. The win assured the 13-time Grand Slam champion of clinching the no. 6 ranking when the world rankings get updated on Monday.

“This is really good. I have been working hard. I had some tough battles and really unfortunate circumstances so I really love this,” Williams said.

Williams served 14 aces in the match and with the win she’s increased her number of wins against Azarenka to seven. Azarenka’s only win against Williams was at the Miami 2009 final where the American was injured….

More at Serena Williams wins 2012 Madrid Open title, beats top-ranked Azarenka

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No Drills for 20 Years? Come On Man…

May 7th, 2012

I am part of a 4.5 team in Colorado.  On Saturday, we had practice and only 3 of us showed up, so I suggested a few drills.

One of the guys proudly stated that he hadn’t done drills in “over 20 years.”  Regardless, we proceeded with doing some drills.  After hitting a bunch of balls, I could see a marked difference in my teammates consistency and footwork.

Read the article below for more great drills to improve your tennis game…

Tennis Drill: Serving to Cones

Category: Serving

Submitted by: Brandon K. eteamz.com

Drill Description:Take six tennis ball cans and set them up as targets. Place three cans in each service box. One should be located at the corner of the service line and the middle line on the deuce side. One should be placed in the middle of the box and the other should by place where the sideline meets the service line. The targets should be placed in the same places on the ad court as well.

Now take a basket of balls and practice serving at these targets. Hit approximately fifteen balls at each target. If you want to work on your wide serve, you can move the cans where the service line meets the sideline. Move the cans about eighteen inches towards the net. Serving at these targets will give you something to aim at when you are playing a match….

More at Tennis Drill: Serving to Cones

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Tennis Fitness – Nadal, Ferrer, Simon, Fognini, Sharapova, Azarenka…They Get It!

April 30th, 2012

 

Did You Watch Tennis This Weekend?  These Warriors Have Incredible Tennis Fitness

tennis fitness

I watched a bit of tennis this weekend, and it was a blast.  Yes, the shot making was incredible…no doubt about it.

The tennis fitness blew me way away, especially Nadal and Ferrer.  Check out the article below…

Nadal Fends Off Ferrer to Clinch Seventh Barcelona Crown

BARCELONA (Reuters) – Rafa Nadal became the first player in the open era to win two tournaments seven times when he fought off tenacious Spanish compatriot David Ferrer 7-6 7-5 to win a thrilling Barcelona Open final on Sunday.

 

In a repeat of last year’s title match and 10 years to the day since he made his World Tour debut, Nadal came out on top in a clay court slugfest between the nation’s two best players that wowed the capacity crowd in the Catalan capital.

The world number two, fresh from clinching a record eighth straight Monte Carlo Masters crown last week, claimed the giant Conde de Godo trophy for the seventh time in eight years with his 34th straight win at the event.

It was the 25-year-old French Open champion’s 48th career title and his 34th triumph on his beloved clay.

“Without doubt it was my most difficult match since the start of the clay season,” Nadal said in an interview with Spanish television.

“I think that David more than deserved to win this title and I really wish him the best for the rest of his career.”

Sixth-ranked Ferrer went toe to toe with his Davis Cup team mate in a closely-fought first set but failed to convert five set points on his opponent’s serve when leading 6-5 and faded badly to lose the tiebreak 7-1….More at Nadal Fends Off Ferrer to Clinch Seventh Barcelona Crown

For the entire article, CLICK HERE.

More Tennis Results…

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Motley Health Loves Tennis Training

April 25th, 2012

Great article from the Motley Health on Tennis Training

Enjoy!

-K

Workouts and Fitness Exercises for Tennis

Tennis requires a combination of strength, speed, agility, fast reflexes and above all, endurance. Legs provide the base of a tennis player, and they have to be strong and agile. Shoulders and arms are essential for power play, and the core should be able to hold it all together. Tennis players are amazing athletes and have to dedicate a lot of time to fitness and conditioning to reach the top of their game.

“If you really want to go deep in a major tournament then just look how hard the top guys work”. John McEnroe

Tennis is now a very physically demanding sport that requires superior fitness as well as excellent tennis ability. Many good players have failed in recent years because they did not have the stamina to allow them to stay focused for an entire match. Like any other activity, as soon as you start to become physically tired, your mental processes start to deteriorate rapidly. Tennis players have to be “fighting fit” just like solders and martial artists.

How to Stay Fit in Tennis

Interval Training For Tennis

Tennis involves relatively short periods of intensive exercise followed by rest. So just jogging 5 miles a day will not create a good player. Interval training is the key. If you can use a tennis court for training, then after a warm up perform sprints along the length of the court, followed by a recovery exercise such as jogging along the base line, then do another intensive sprint. Also run backwards and sideways along the widths of the court. The key is to learn to endure short intensive periods, and then take ‘active rest’ i.e. jogging to recover, but it is vital not to stop. On court often the fitter player will win.

 

Circuit Training for Tennis

Press ups, crunches, star jumps, squat thrusts, squats and lunges are all excellent ways to prepare the body for tennis. Performing body workouts / callisthenics helps to improve muscular endurance and also strengthens supporting muscles, tendons and ligaments.

Strength Training for Tennis

Tennis, as with all sports, is as much a game of strength as skill. In the last decade we have seen players become stronger on court. Games are often now dominated by the big servers – they are tall and powerful.

The core strength exercises are squats, lunges, calf raises, flyes, leg extensions and curls. All strength training should be done in moderation during competition season to ensure recovery is made before a match. Squats and lunges provide strong legs, but aim for muscular endurance rather than attempting to hit your one rep max on every training session. Learn how to build muscles for power.

  • All types of bicep curls should be performed: standard curls, hammer curls, concentration curls, preacher curls and also wrist curls. You want to build athletic biceps not just big biceps.
  • Flyes can be done on a bench with dumbbells or as cable flyes. These help to improve your hitting power.
  • Lateral raises, done with dumbbells, can help improve back hand power too.
  • Stretching all muscles well after training is essential, so always allow time for at least 10 minutes of stretching after your workout.
  • Tennis requires a perfect balance between core strength, agility, flexibility and endurance….More at Workouts and Fitness Exercises for Tennis | MotleyHealth

For the full article, CLICK HERE.

 

Here is cool tennis training video for strengthening hip flexors…enjoy!

YouTube Preview Image

 

More Proof – Tennis Training Works

April 24th, 2012

Great article from the Motley Health on Tennis Training

Enjoy!

-K

Workouts and Fitness Exercises for Tennis

A Lean and Powerful Roger Federer

A Lean and Powerful Roger Federer

Tennis requires a combination of strength, speed, agility, fast reflexes and above all, endurance. Legs provide the base of a tennis player, and they have to be strong and agile. Shoulders and arms are essential for power play, and the core should be able to hold it all together. Tennis players are amazing athletes and have to dedicate a lot of time to fitness and conditioning to reach the top of their game.

“If you really want to go deep in a major tournament then just look how hard the top guys work”. John McEnroe

Tennis is now a very physically demanding sport that requires superior fitness as well as excellent tennis ability. Many good players have failed in recent years because they did not have the stamina to allow them to stay focused for an entire match. Like any other activity, as soon as you start to become physically tired, your mental processes start to deteriorate rapidly. Tennis players have to be “fighting fit” just like solders and martial artists.

How to Stay Fit in Tennis

Interval Training For Tennis

Tennis involves relatively short periods of intensive exercise followed by rest. So just jogging 5 miles a day will not create a good player. Interval training is the key. If you can use a tennis court for training, then after a warm up perform sprints along the length of the court, followed by a recovery exercise such as jogging along the base line, then do another intensive sprint. Also run backwards and sideways along the widths of the court. The key is to learn to endure short intensive periods, and then take ‘active rest’ i.e. jogging to recover, but it is vital not to stop. On court often the fitter player will win.

Circuit Training for Tennis

Press ups, crunches, star jumps, squat thrusts, squats and lunges are all excellent ways to prepare the body for tennis. Performing body workouts / callisthenics helps to improve muscular endurance and also strengthens supporting muscles, tendons and ligaments.

Strength Training for Tennis

Tennis, as with all sports, is as much a game of strength as skill. In the last decade we have seen players become stronger on court. Games are often now dominated by the big servers – they are tall and powerful.

The core strength exercises are squats, lunges, calf raises, flyes, leg extensions and curls. All strength training should be done in moderation during competition season to ensure recovery is made before a match. Squats and lunges provide strong legs, but aim for muscular endurance rather than attempting to hit your one rep max on every training session. Learn how to build muscles for power.

  • All types of bicep curls should be performed: standard curls, hammer curls, concentration curls, preacher curls and also wrist curls. You want to build athletic biceps not just big biceps.
  • Flyes can be done on a bench with dumbbells or as cable flyes. These help to improve your hitting power.
  • Lateral raises, done with dumbbells, can help improve back hand power too.
  • Stretching all muscles well after training is essential, so always allow time for at least 10 minutes of stretching after your workout.
  • Tennis requires a perfect balance between core strength, agility, flexibility and endurance….More at Workouts and Fitness Exercises for Tennis | MotleyHealth

For the full article, CLICK HERE.

 

Here is cool tennis training video for strengthening hip flexors…enjoy!