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Boost Power and Speed for Tennis

Train for greater power and faster feet on the tennis court with this full body routine. Improve your quickness and agility, cover more court and hit the ball harder every time.

1
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line...
2
Sets: 1
Weight:
Reps: 12
Time:
Distance:
Intensity:
1. Stand with your feet slightly wider than shoulder-width apart, hips back and down, back flat, and a mini band around your legs just above the knees. 2. Keeping one leg stationary, rotate the othe...
3
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your standing leg, grab below your o...
4
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand tall with your chest up, shoulders relaxed, and arms at your sides. 2. Step back into a lunge, bending your knees and contracting the glute of your back leg. 3. Twist your torso over your...
5
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand and lift one foot off the ground, squatting slightly with other leg. 2. Grab opposite knee and pull toward chest while straightening other leg. 3. Release knee and step forward into lunge...
6
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Reach one foot back behind you and across your other foot. 3. Square your hips back to the starting position, and then sit back and down into a squat....
7
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand with your feet wider than shoulder-width apart. 2. Keeping your chest up and back flat, shift your hips down and to the side by bending one knee and straightening the opposite leg. 3. Keepi...
8
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity:
1. Stand with your arms at your sides, elbows bent 90 degrees. 2. March forward by lifting one knee up as you pull the arm of the same leg back and drive the opposite arm forward. 3. Drive your foot...
9
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lift one knee up while you bring the opposite arm forward and the same side elbow back. 2. Drive your foot to the ground, generating a double foot contact, as your opposite knee lifts and arms exc...
10
Sets: 2
Weight:
Reps: 12
Time:
Distance:
Intensity:
1. Stand in an athletic stance with your side to a wall about2 to3 feet away, holding a medicine ball at waist level. 2. Rotate your torso and hips away from the wall, taking the ball behind your bac...
11
Sets: 2
Weight:
Reps: 12
Time:
Distance:
Intensity:
1. Stand in an athletic base position facing a wall about3 to4 feet away, holding a medicine ball at waist level. 2. Rotate your shoulders, torso, and hips away from the wall, taking the ball behind ...
12
Sets: 2
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Stand in an athletic stance with your knees slightly bent and hips back, holding a medicine ball at waist level. 2. Extend your hips and stand tall as you swing the ball up and around along one si...
13
Sets: 2
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand in an athletic position with your feet shoulder-width apart holding a medicine ball at chest level. 2. Squat by sitting your hips back and down, keeping your weight in the middle of your arc...
14
Sets: 3
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Place2 cones about3 meters apart. Starting at one cone with the other out to your side, stand in an athletic base position with your knees slightly bent, hips back, and arms bent in front of you. ...
15
Sets: 1
Weight:
Reps: 3
Time:
Distance:
Intensity:
16
Sets: 2
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Place2 cones about3 meters apart. Stand at 1 cone with the other out to your side in an athletic base position with your knees slightly bent, hips back, and arms bent in front of you. 2. Drive one...
17
Sets: 2
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Place2 cones about3 meters apart. Stand at 1 cone with the other out to your side in an athletic base position with your knees slightly bent, hips back, and arms bent in front of you. 2. Drive one...
18
Sets: 3
Weight:
Reps: 4
Time:
Distance:
Intensity:

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.