Friday, December 28, 2018

Tennis Etiquette Part Two

Tennis Etiquette

The number one rule is to show up on time. And this is something that I've improved upon.
Getting to the site early gives you time to stretch, put your bag and towel down, chat a bit with your friends or opponent(s), and prepare to play. If you don't do this you are starting off stressed, which is not a good way to begin a game. Also, your opponent(s) are wondering if or when you are going to show. That isn't a good way to start off. In a way, you are giving an extra reason to beat you, even if they are not consciously aware of it. It also shows that you don't respect the match time, which is probably your sacred event of the week. As I read this, it makes even more sense. We can all do better in this regard, unless you're totally the accountant, and have already deducted points from your opponents, based upon the rules of your league.

Rule number two is remember what you are there for, to play tennis. Avoid loud exclamations, talking, stalling, blowing your nose between every shot, yelling after shots, like you own the building, and the world revolves around you. It doesn't. No one likes a loud mouth. Unfortunately, you are not even aware of it, because it is your persona. Try not to bring a loud persona onto the court. It drives all the courts crazy and your opponents. I'll give Wil Farrell a break on this, because he truly is funny. And I'd pay to watch him play tennis.

Rule number three is come clean to the court. Yup, there are people who smell. Can't believe I have to say this. That means, use deodorant, preferable non-scented. Scents on the court give you a head ache. Can you imagine playing tennis while sniffing a scented candle, perfumes, sprays, petroleum products, nitrogen waste (trying to be polite)? This being said, if a woman where's a little of the right perfume, four foot radius of impact, that smells like fresh linen, fine. I can put up with that. And yes I suppose a guy could have a similar product on, but you shouldn't smell like an OLD SPICE commercial. Also if you are outside, bug spray is fine. Be careful not to wear scents that attract bugs and killer bees. There are some scents that do this. Also Sun Block is great and needed, but be careful not to apply over your eyes and on your hands. Imagine not being able to see or hold the racquet. Yup, I've done it. Also in this category is clothes. At least wear clean clothes. Do not wear dirty smelly clothes to the court. The game is better than that. We are civilized people if we can read. Tennis used to be a sport where white clothing was required and still is at certain private clubs across the planet. Times have changed and so has restrictions on this. Some clubs will say, no large logos, no t-shirts, only tennis clothing, only collared shirts. It isn't always clear or enforced. I always carry a pair of white shorts and a white polo in my bag. Lacoste would be proud. If sunny and hot, turn the collar up to keep the back of your neck cool. A bandana helps with this as well. A hat or visor is tremendously helpful with sun protection, heat protection, eye protection, and shade. You should always have one in your bag. Make sure you soak in warm water after the match with a little soap and rinse it, and put in the sun or put in the dryer and set on low. I love hats. Wearing one backwards is not comfortable to me, or wearing it sideways. That being said, there are some who love it that way. To each his own in that regard. A cowboy hat, or other wide brim hats, or bonnets, should not be worn as it is not a costume show. Avoid the extremes on hats. White baseball caps seem the most logical, but any color is acceptable in my mind.

If you like this, I'll keep going...…

Sunday, December 23, 2018

Tennis Training Beyond the Court

Tennis itself is a great conditioner. In fact, if that's all the time you have then do it. But it also can take a toll on your body if you constantly play and don't let yourself recover. Especially if you have a flawed fundamental. Today I'm going to list alternatives to on court training that improve your stamina, get you in shape, and reduce risk of injury.

1. Hill Top Runs: Sprint up the hill and walk down while you catch your breath. These build muscle naturally, give you a great explosive first step, and are actually easier on the knees as the angle creates support for the joint. Do not run downhill. Repeat, do not run down hill.

2. Run on the beach or sand, lastly grass: do agility movements, short movements of tennis (forehands, backhands, volleys, approaches, serves, returns, and all the shots). This works your legs and body beyond belief. It's shadow movement that gets you ready to be automatic while in the heat of battle. When you practice it, do it properly and with good technique. YouTube provides great models for technique. The harder you push the harder you gain, it's that simple. It doesn't have to take long. 20 Minutes will absolutely  kill you.

3. Jump Rope: on a soft as possible surface, preferably clay or dirt.

4. Ride a bike: and sprint for short spurts.

5. Visualize: the feel of shot packages in your mind, using your shot shots in competition against various spins, power, depths and movements on the court. This takes only a few moments per day. You can do this before you practice and then make adjustments to your visualizations after practice and play. When you can bridge your mind, to your body, emotions, and energies you become your truest expression of your highest form on the court. This particular area is something I will be exploring in 2019 and will keep you updated monthly.

Friday, August 31, 2018

Back to School at the U.S. Open

The staff just came back from a trip to the U.S. Open. It was the hottest days of summer for sure.
Players like Michael Youzney, Kevin Anderson, Ryan Harrison, etc were visibly shaken from the extreme conditions in Queens. The humidity was off the chart.  I took frequent breaks from watching, and sat under an umbrella in the court yard, drinking soda water with ice, I couldn't imagine how those players could handle this. Fans were attended to in the stands by NYC medics. Increased breaks in the day matches were implemented. Finally the sun began to set and the the later rounds of the day session were winding up. Those players had the lucky time assignment. I couldn't help being motivated in seeing the level of play that exists when sitting a few feet away from the greatest players in the world. When you look at Djokovic you see the body of a triathlete, one who can play long grueling points, over an extended period of time, recover, and then repeat over a ten day period. The quick points do exist, when players hit a winner or make an error, but the style of play is different than it used to be. The serve and volley in singles is over. The returns are just too good to come to net. Defensive shots on baseline rallys have improved greatly with slice forehands and backhands, and buggy whips, and yes defensive lobs! Serving power is the new serve and volley.
It's a one hit wonder. When returning serve, players stand closer on the first serve, and try to block it back with a small forward motion of the racquet. The kicking serves were returned far back from the baseline with a drive or a punch slice. Breaking serve is a big deal in singles, because it gives you the chance to serve out for the set if you can hold your serve. If I had to say one thing, get a better serve, because it gets you more short points, helps you hold, and gives you more energy to attack the return games. If you have difficulty breaking serve, and have to play long serving games, then the pressure is totally on you to hold, and you can get worn down. That's why a great serve, actually saves you energy over the course of a match.

As we head back to our Fall routines, this may be a great time to work on your serve and return. I have several observations that I'll share soon. Stand by for more insights. Until then, get in shape for tennis by eating well, sleeping well, and training hard. We have some work to do.

Sunday, March 5, 2017

Seven Insights For Tennis

This is a 13 insights series that helps you visualize on the court that help you navigate the
game of tennis. Many times we get stuck on the how to and lose sight of the the bigger picture of the court and the game itself. I'll edit and add to each insight over time. Here is the list:

1. Visualizing the shot before you hit the ball.
2. Tracking your shot.
3. Squaring the court, ignition launch.
4. Volley balance and priorities
5. Creating Space on the court. the ball and from your opponent.
6. Serve realities.
7. Strength's management and weakness exploitation
8. Practice disciplines
9. Conditioning routines
10. Calendar Management
11. Tennis Diet
12. Destinations
13. Your Club's Program

Visualize the shot before you strike.............

Think in terms of the flight of your shot, the shape, spin, depth, and effect after it hits the court. When you are doing this you are hitting with a purpose. Choosing your shots carefully and based upon your goals is what's most important. If you tend to think just over the net, that's what you'll tend to get. If you think of a heavy ball, with spin and depth, you are more likely to get that. You also tend to think about what your doing, instead of how to do it. When you drive a car, you don't think about every detail, about how to drive, you do it automatically, but when conditions change, you make decisions, and visualized desired outcomes. You have a goal as to where you are going, and a road visualization.
You get there.

Pro's think in terms of shapes of the ball, spin and depth. They hit with a purpose. That is how you must think as well. By knowing what to do, gives you incentive to create your shot and execute it.Here are some examples of visualization:

1. You visualize loading and jumping up into your serve and hitting flat to the corner of the service box. You visualize your opponent going out wide to make the return. Anticipating his/her responses, youve, preplanned your response, to any of those possibilities, and visualize the shot shape on that ball. That's a lot. But its there. If not conscious, it's unconscious. Your reply is natural and automatic.
You can see the spin of your shot and the depth.

to be continued....................

Tuesday, February 21, 2017

10 ways to improve your game without a court.

1. One Minute Workout
    Abs & Planks

2. Agilities

3. Jump Rope

4. Diet

5. Medicine Ball Workouts

6. Stretches

7. Strength Training
    Bands/ Weights/ Machines

8. Watch Instructional Videos
     Pros and Coaches.

9. Start a journal of your Tennis and                  practice routines and Drills.

10. Practice shot making and visualize strategies in your mind. Practice with a purpose in your mind, i.e. return cross court, cross court, short ball, approach up the line, volley, overhead. Practice with intensity.

Sunday, December 18, 2016

Return of Serve

1. As server tosses ball in the air take a forward or diagonally forward leap.

2. As the server hits the ball, you get a read as to where its going.

3. If it's going right touch your left foot on the ground to create a step out with the right foot. Use the opposite footwork to move left.

4. There is a compacted backswing, with little dip below the ball, as you need more time in front of pace!

5. Then, extend out through the ball with a more guided extension, and slow smooth swing, with a full finish.

6. This type of returning gives you the best chance of hitting consistent deep returns.

Thursday, December 1, 2016

Tennis Etiquette


Here are some basic tennis etiquette rules to follow:

1.The server calls the score before the first serve. The receiver remembers it. Please do not say second serve or call the score again before the second serve. It's annoying. No one's memory is that short. Also give the receiver a moment to get ready. Rushing play is rude. By the same token, stalling is just as bad.

2.  Don't over-rule your partner in doubles on a call unless you're damn sure an error has been made. This creates communication problems with your partner and you become part of your opponent's resource for questioning your team's calls. The player closest to the ball makes the call. Distant calls don't go well, nor should they!

3. Never take a point you don't deserve (your opponent called your clearly out ball good). It's cheating if you know for sure that you hit a ball that landed out. Serves are an exception to this rule because you don't want to dictate the flow of play calling on your opponent's side of the court. The primary purpose of the rules is to make accurate calls, not winning points.

4.. Call the close ones good if you're not 100% sure they're out. Your opponent gets the benefit of doubt. IT is a lady's and gentlemen's game!

5. When you hit a ball to your opponents in doubles avoid "hinders" by allowing them to hit without:
yelling commands to your partner, hitting your racquet against the ground (beating it like a tom   tom), scuffing your feet (creating a squeaking noise of hideous proportion), dropping your racquet, and pretending their ball to be out by body language and then casually returning it.

6. When going out to your court avoid doing so when people are playing a point or about to start a point. Wait till their point, better game, is over. Ask to pass after a point is better than moving across like cattle in an art gallery. And then thank them for granting you access to your court. This way they can hold off till you pass. Heading out to your court before the bell is rung is a no no, unless you've asked permission from the desk. Never cross anyone else's court to get to your court. Don't bang the curtains and have conversations when others are on the courts. Never walk on someone else's court, lessons included, while that court is reserved.
It's tremendously rude.

7. Talk quietly between odd games if you must. That is when you may take a quick drink. No one wants to be disturbed when playing their game of tennis. Be considerate. Loud talking and noises are very disturbing to all the courts. Yelling at children taking lessons is never a good idea. If you have a problem, quietly discuss it with the pro. He or she will gladly provide a better environment. The same is true if you have a problem with another court, politely ask them to keep the chatter down, and thank them, and that you are glad they are having fun.

8. Applaud your opponent's great shots rather than blame your miss on faulty technique or equipment, injury, eye's, and any other excuse. No need to say nice shot if you make a bad error.

9. Start a match with new balls if you can. In tournament play the winners keep a new can of balls. Allow yourself at least ten minutes to go through a proper warm-up with groundstrokes, volleys, overheads, and serves. Always bring a new can in your bag, in case you lose a ball, a can is flat, or everyone forgets a can.

10.  Regarding breaks: you get about 20 seconds to get a point going, you get 90 seconds on the odd games, you get two minutes between sets. Rushing play or delaying play is not appreciated or fun. A three minute bathroom break is permitted once on a change over or at the end of a set. That would then take care of the injury time-out if you need it. When indoors, and court time is finite, keep the play moving a little faster, because it's doubles, and you don't have all day.

11.. Shake hands first with your partner and then with your opponents at the end of a doubles match.
      Say something positive regardless of the outcome. Again, don't make excuses. Use anti bacterial gel on
      your hands. Cold and Flu isn't fun.

12. Switch sides with your partner on the odd games. That's a great time to communicate positively.

13. Bring an extra racquet in case you break a string. It keeps play flowing and you don't have to go on a racquet hunt.

14. Get to the club 15 to 20 minutes early and take care of money and reservations before you play. After you're done playing it's nice to socialize a bit before you leave. Avoid running out the door like you've robbed a bank after a loss. There's a good way to enter and leave!

15. Never use the lobby area as a forum for complaining: the courts aren't bright enough, the water is not cold enough, those people bothered me, my partner played terrible, that wasn't good tennis, he or she played poorly, my strings are bad. and those line calls!,

16. If you lose track of the score try to remember the points as they happened with the other player(s).
If neither player is willing to concede a score or play deuce, if you cant agree, flip a coin to see who's score shall be played.

18. Do not reach over the net to hit a ball unless it has already bounced on your side of the court. If you don't wait then you lose the point. If you touch the net at any time a point is in play, you lose the point. You have to call it on yourself!  You have to call reaches over the net on yourself and touches (if a ball nicks you).

19. Do not demean your opponent by celebrating point victories in an offensive manner. Especially if your opponent has made an unforced error and then has to watch you make a fool of yourself. Quality of play is more important! Celebrating a good point no matter who winds it, is what we strive for. No one wants to win easy points. There's no challenge there, no excellence. 

20. Avoid a "circus atmosphere" (laughing loudly, making a comment after every shot, etc..,etc..,etc.) on your court which disturbs all the other courts. Everyone likes a circus but you don't have a tent over your head so be quiet. Thought Id say this one again!

21. When someone is hurt. Try to help them. Give them time to recover. Wouldn't you want that treatment if you were hurt?

22. Do not bring little children and adults as spectators on the court who can't defend themselves against a miss-hit during a match tend to be distracting.

23. Don't use the net as a coat rack. Anything on the net becomes part of the net once play has started.

24. If you disagree on a call with your partner the ball on a call, the ball is always good!

25. Don't wear yellow clothing on a tennis court. It's hideous and screens the ball. Worse, is to wear a Kelly green shirt with yellow tennis balls on it. Keep some sense of respect for the game.

26. Never swear. It's a Lady's  and Gentleman's game.

27. Wear tennis shoes. Do not mark the courts with running shoes or hurt yourself
with weak lateral support. If your shoes leave black marks stop playing and get the right kind of shoes.

28. There is no such thing as good or bad players. There are different levels of the game.
You should be willing to play up or down (within reason) or at level. That's the way it is.
Of course you want to challenge yourself as much as possible.

29. Never try to over direct a partner on the court. Games aren't fun when your being told what to do all the time. That doesn't mean you can't work together as a team and discuss positioning
or strategy. Just try to fit as best as you can with whom you are playing. That way you'll be a better team. Avoid trying to make your partner your dream of perfection.

30. White is the traditional clothing color of tennis which started in England. It is still the primary
color to wear. You can't go wrong wearing white. Remember to wear what a lady or gentleman would wear. It's nice to respect the game.

31. Avoid wearing strong scents on the court. They give people headaches and are distracting.

32. Never use your cell phone on the court unless there is an emergency. Put it on vibrate or turn it off.

33. Never equate your value with winning or losing. The game stands alone.

34. Look for quality of play rather than results.

35. Stow your water bottle in your bag when playing. Open stuff gets knocked over. 

36. Never take another first serve if there was but a brief interruption on the court.

37. If a ball comes in play from another court only call a let if it interferes with safety on the court.
It is not sporting to call a let behind a player hitting an easy smash so you won't lose the point.

38. Never hit a kill shot point blank at a player. That is not sporting. Especially if they have conceded the point with body language (they have turned their back to you). If you hit players repeatedly, you have to fix that. No one is out here for a pay check. We are trying to have fun together! Would you want someone to hit a ball at you? If you've noticed, pros never hit each other, unless its during a quick reflex volley exchange. Never on a overhead! That's the worst!

39. If you are levels above others it is nice to keep some balls in play so that you both have some fun. Don't keep drilling the weakest player. Hit the ball so you get some practice out there, perhaps work on a new shot or strategy. That is not the time to showcase your abilities and put winning ahead of quality of play. Winning sometimes has to be redefined! 

Sunday, November 13, 2016

Singles Approach Shot

When do you come to the net in singles? I've seen professional matches with little net action.
In today's game there are times where you have to go in. Here are some tips for the club player.

1. Defensive Approach:your opponent is scrambling for a corner shot or retreating. Sensing their defensive position, you capitalize, charge the net and finish the point, taking the ball above the net.

2. Short Ball Approach: you decide to rush the net based upon your forward movement into the court, and the depth of the ball. Its best to hit the ball that most challenges your opponent, be it down the middle to reduce angles of pass, to the weaker side, or up the line. typically it is difficult to cover cross court approaches, due to the speed and accuracy of passing shots. Even down the line can be tough, if you opponent possesses a great cross court angle, with spin. A fast opponent with control can be a sticky wicket for sure.

3. Serve and Volley Approach: If you can move your serve around, with pace and spins, it can force weaker returns, that can be volleyed, above the net preferably. This quick pressure can force the opponent to make unforced errors, and destroy their rally timing. You don't see it much these days, but I believe there's still a market for it. You have to make sure you practice this style as you would your forehand and backhand. The more you do it, the better you get.

4. Return and Volley Approach: This is can be extremely effective, just as the serve and volley. You take the ball inside the baseline and charge the net. Some players use the "chip and charge," hitting a slice or backspin approach. A drive approach can also be used. The problem is that once you've decided to do it, you are committed, and there's no turning back. It's a difficult play against a hard server as there is little time to measure your shot.

Tuesday, November 1, 2016

Creative Tennis Workouts

Off Court Tennis Conditioning

Have you ever been playing a point and said--I could of got that shot if I were down just a little lower, if i stayed with the shot a little longer, if I had just a little more breath, if I had a little more spin, if I had a little better timing, if I were a little less nervous, if I was a little stronger, etc. I constantly search for ways to win when I compete. Training has never been a favorite ritual for me. I'm talking about the off court stuff. This summer I've tried something new.........I call it self training. What is that Kev?

It starts with a realistic evaluation of your own strengths and weakness in all areas of your game. For example: your ground strokes, volleys, overheads, serve, speed, endurance, etc. Then decide to improve your weapon a little and reduce your biggest weakness.....even if just a design your own program.

I know I need work on fitness, and i don't like gyms so I decide to "Rocky" it.
My son was cutting down a birch that was too close to the house and he fashioned a neat long slightly heavy bat club out of it. I take this thing a swing it.....kind of fun, a cross between "Walking Tall" and "Cast-Away." I dribble a soccer ball while holding this thing....bat stones with it.....and swing two handed shots with curls...presses.............shrugs...My dog, Cassi has her head tilted to the side as she watches me do this routine........I then ride my bike with her by my side..........come back to the a few push-ups............a few hundred jump ropes........... and then grab a baseball bat and practice serve and volley movements, with over-heads....then a few knees bends with a medicine ball...which I then explode up and throw up in the air........I would have used a small boulder if there was one around. A couple of quick sprints with the dog and I'm finished............This was all after a 45 minute hitting session which I will share with you soon.

There it is. This to me was a terrific conditioner for tennis....It addresses my weaknesses and my strengths......serve and volley movements.......I did something.
In the fall maybe I'll swing the rake like a big long racquet.....I don't know yet.
I admit that I do have a basic understanding regarding cardio, strength, flexibility,
speed, and of course--tennis. So if you do something like this make sure you keep good core posture, form and breathing. Don't try to lift a car just yet......but do have a little fun......Why can't conditioning be fun? Put on the Rocky theme, you'll be on top of the world.

Your pro in the trenches,


Advanced Tennis Workouts

Tennis Conditioning For High School and College Players

Order of priorty (Five S')

Sound Fundamentals

     Since these qualities are not mutually exclusive you can start working gradually in all departments of your game. Tailor your training to where you need the most work while still developing your strengths to higher levels. This will make you a better player starting today. The title of this post is conditioning so I will focus on strength, speed, and stamina related to the art of tennis.

     Strength training reduces injuries and improves performance if done correctly. I had the opportunity to train under the wing of Pat Etcheberry who is regarded as one of the founders of modern tennis conditioning. His passion and motivation to help players be the best is contageous.
If you follow this program you will have a stronger court presense and the physical skills necessary to play the game at a high level.

1. Start your workout with a warm-up. Do abs first--lower, obliques, and then upper.
    Ride the bike or jog as well if you wish. With any lifting do a few easy ones first.
    When done stretch down after your workout is finished. Work opposites: ab/lower back, bi/tri, quad/ham, chest/ lats.
    on the same day.This gives you maximum benefit. Reduce body fat if you have imbalances. Improve muscle development if you have imbalances. Inhale before you work exhale as you push the weight. 

2. Types of exercises:

    If you are not sure how to do an exercise ask the trainer for assistance or google it to see the form so you know what the heck you are doing.

    Chest (all interchangeable) 

   1 Barbell Bench Press
   1 Dumbell Bench Press
   1 Pushups
   2 Incline and Decline of Bench Presses
   2 Flyes
   3 Incline Flyes
   3 Cable Crossovers
   3 Dips
  Back (Lats)

  1 Lat Pull Downs
  1 Behind the Neck Pull downs
  1 Seated Cable Rows
  1 Pull-Ups
  2  Bent Over Barbell Rows
  2 Bent Over Dumbell Rows
  2 T-Bar Rows
  2  On-Arm Dumbell Rows


1  Barbell Military Press
1  Dumbbell Military Press
1  Push Press Jerks
2  Front Raises
2 Lateral Raises
2 Bent-over lateral raises
2 Cable Lateral raises
3 Standing Flyes
3 Upright rows
4 Barbell Shrugs
4 Dumbbell Shrugs
5 Rotator Cuff Prone Postion
5 Rotator Cuff on side postition


1 Triceps Push Downs
1 Triceps Pull Downs
1 Skull Crushers
1 Triceps Kickbacks
1 Bench Dips
2 Barbell Triceps Curls
2 Dumbbell Triceps Curls
2 One-Arm Triceps Extensions

Biceps/ Forearms Exercises

1 Barbell Curls
1 Dumbbell Curls
1 Preacher Curls
1 Incline Dumbbell Curls
1 Concentration Curls
2 Reverse Barbell Curls
2 Reverse Dumbbell Curls
2 Hammer Curls
3 Behind the Wrist Curls
3 Reverse Wrist Curls

Legs/ Interchangeable

1 Squats
1 Leg Press
1 Dead Lift
1 Leg Extensions
1 Leg Curls
2 Standing Calf Raises
2 Seated Calf Raises
2 Reverse Calf Raises
3 Jump Squats
3 Power Cleans
4 Power Steps
4 Lunges

*****Perfect your technique in the weight room. It's not how much you lift rather how you lift it and why!  You only have to do one exercise from each numbered group.

Muscles need 48 hours to recover from same exercise. Vary your exercises.  Use the X+ method.
When you can add three more reps to each set then go up in weight five pounds. Never MAX out. Estimate your max based on most you can do for 7 reps. Add a few pounds in your mind, that's your max. Maxing is not good for tennis. You need fluidity which is seldom talked about. I would never come close to a max. You should dothree sets of each numbered exercise. Remember you should chose one number for that workout as more would be too much.

You need at least three days per week in the gym to make gains. You can go up to six but need more experience for that. Three sets of each exercise in general rule to follow. If you want buff go with four. Allow yourself about one hour for each workout except on the combined body day where you will need closer to one and one half hours.

Safety Tips

Use a spotter/ go with a friend
pick up weights when done
drink water
use good form
breath right
do not drop weights
dress correctly
remember what you're doing/ records

When you're in season two days per week will maintain what you've built.

Stability Ball Exercises (abs) and Medicine Ball exercises (great for trunk rotation and stroke strength and lunges) will develop your core strength and should be incorporated into your strength training Again--google the exercises and the form.

March should look like this--or what ever month you begin your strengthening. As you go into your season you should modify your workouts to fit your playing schedule so that you give yourself time to rebuild muscle. This is called tapering. Short sets with a few reps near the higher end of weight keeps you explosive. This entry did not include your on court practicing which should also follow a taper schedule.

Monday Gym
Wednesday Gym
Friday Gym
Saturday Gym/ Distance Run or Substitute a Full Match
Sunday Rest


Short and Sweet Tennis Workout

This is a short workout program for those who want to get the most bang out of their buck.
The good news its free. That right, you now have a fitness program that will get you ripped for tennis.
The only thing this will cost is your time and effort. As a tennis conditioning coach I know there are many different training regimes out there that you could do. But I want you to start with something easy, and form their you can build. As a tennis player you must be fast, have strong legs, and a shoulders, arms, and carry as little weight as possible. Keep that in mind when you work out. It's different than many other sports. Its mostly anaerobic, quick bursts of energy, followed by short recovery periods. At the highest level, its extremely punishing. It truly is an extreme sport, if your in it to win it.

Here's what I would recommend, copy these links into your browser, and listen to these people. They have the form! That's what you want.

1. Push-ups: They are a great all body workout.

2. Squats: Different kinds of squats will make your mid to lower body killer strong.

3. Roman Dead Lift: "Single Leg"  Great for hamstrings, balance, and strength.

That's it!
Keep it simple. And do them right. Better to have the right form, than incorrectly do the movement for more reps. It's totally the quality of the movement, first!
You use your own body weight here. You don't need a gym membership to get strong as hell. You need desire. Just like when you want to win a match, it takes huge desire. In fact, its the same principle for success in life. Without desire and willpower you will get very little out of anything.

You won't need luck!

Kevin Pease

Falmouth * Woods Hole * Plymouth

Fitness Training for Tennis

Train to be a champion.

Serious Tennis Players,

This is a training schedule that I've put together based upon the Pat Etcheberry tennis fitness program. It takes dedication because you have to make yourself put in the extra time to condition yourself for tennis. It is not for the faint of heart. Make the conditioning program your personal fitness program. You can always adjust it and work in new exercises, drills, and conditioning methods that address the shoulders, legs and core regions of the body for tennis. If you're not sure how to do an exercise look it up on YouTube or ask the instructor at the gym.

Tennis Training Program for a Champion

We seek a program that builds strong, light and fast creatures with quick recovery ability. We need to be strong in the shoulders, have a strong core and very quick in the legs. There you have it: the perfect tennis player. Well almost: you have to be mentally tough which really means not being too tough on yourself so that your unconscious can be allowed to function. It’s amazing when you trust yourself—your racquet will too.

For working out I recommend doing it every day for at least forty minutes. Take Sunday off: go for a swim, miniature golf, golf (a great way to spoil a good walk), hike, drink lemonade and read the newspaper. Treat yourself to fun rest on that day.

Workout for three sets of 10-12 reps that challenge you and move up in weight when it gets too comfortable.

Upper Body

Dumbbell bench press: push upward with weights, pronate wrists outward, weights touch. You are lying on your back on the bench.

Dumbbell shoulder press: you can stand or be seated, push weights above head and then return to shoulder level. Exhale when pushing up. Inhale when returning.

Dumbbell shoulder pullover-to strengthen serve: lay down on bench, the weights are extended back behind your head, even with shoulders. Lift them up above your chest and then return to parallel to body. Careful no to lift too much weight.

Medicine ball forehand and backhand twist: rotation on right and left side of body with medicine ball.

Triceps extension: pushing down from a standing position, lift up to chin, then, push arms down straight, keep good balance, isolate your arms in this exercise.

Biceps curl: hold for a brief moment at the top of curl and release slowly down. You can stand or be seated.

Band exercise—row, overhead, 45 degree angle: take a stretchy band and extend arms above your head, straight, then pull both arms out to shoulder level, keep elbows slightly bent.

Neutral stance/open stance with weight: swing with a light weight. This works trunk rotation for both forehand and backhand. Swing your form of a tennis swing with the weight in your hand. You can also do this with a medicine ball with two hands. Use tennis footwork as you do it. Include the serve, volleys, return of serve, and overheads in your workout.

Reverse hyperextension: lay down on stability ball on a bench, facing down, grab bench with arms, and lift legs up to level with back and then lower.

Wrist curl: forearms facing up on top of legs. You can use a barbell.


Lower Body

Front Lunge: One leg out, bend to ninety degrees and push back. You can do this exercise with dumbbells in your hands, with your hands down by your sides. Keep knee from going past your toes.

Side Lunge: Same, but more out to side. Keep both feet facing forward during these lunges and your back straight. You can lunge "around the clock" with your legs as long as you keep bot toes forward and back straight. Add dumbbells for more challenge.

Single Leg Lunge: face a high placed barbell, set a small bench behind you, place the top of one foot on the bench, then, grasp the barbell and place behind head on shoulders, then, do knee bends on one leg. After that repeat the routine on the other leg. Don't let the knee go past ninety degrees on the bend.

Squat on Balance Pad: keep your balance. You can use a barbell for extra challenge. Do knee bends with the weight on your shoulders, while on the balance pad.

One-foot Balance on Balance Pad

Leg Extension: extending legs out (works quads) from seated position.

Leg Curl: Lay face down on machine, curl legs up to lift weight. Works Ham Strings.

Leg Press: pushing weight with legs while on back.

Jump Ups: Bend knees down and jump up as high as you can and lift arms to the sky as you do it. Helps vertical lift. You can do this with a medicine ball as well.

Calf Raise: lift heels up and stand on balls of feet and then release back down. You can do these with a medicine ball or dumbbells as well.




Sidestep side to side, front foot overs only side to side, back foot behind only side to side, dynamic stretches, shadow open stance forehand backhand swings with one foot step outs only, same with neutral stances (remember the cone drills we did), shadow serves, stretch lunges, shoulder band stretches, and you’re ready to go.

On a court start in the middle of the service box and for 30 seconds tap the singles sideline with your racquet and then the center service line as fast as you can. This will spike your heart. Record the result, rest 30 seconds and repeat two more times. It takes two and one half minutes but it burns. Try to improve your scores. It will show you if you are in shape. You should not go down in the third run if you are in shape.

 Another drill for thirty seconds is to start at the center of the baseline and run to the sideline….(three feet up the sideline; you are cutting down angle here) and swing over a marker (cone, ball, water bottle etc.) and then return to the middle. Do this as fast as you can. Rest for one minute and then try going the other way (backhand if you started on the forehand) and record that result. This will show you if you are quicker moving to the left, right or the same.

 For running (less is more). We need quick explosiveness. We play hard for a few seconds and then have fifteen seconds before starting the next point. Day one work for an easy run (not jog) for one minute and then run a little harder for a minute for twenty minutes not including the warm-up and stretch down. Day two run fast for 15 to 30 seconds and then rest for 15 to 30 seconds. Gauge your own body and how it feels. Day three run at a constant swift pace but doable for the entire journey. This type of running will best condition you for tennis.

 You design your own program:

It might look like this………..

Sunday: Special time off

Monday: Upper Body/ Court Agility

Tuesday: Run

Wednesday: Lower Body

Thursday: Run

Friday: Total Body/ Court Agility

Saturday: Run

 It doesn’t take much to make gains with fitness if you make it “short and sweet”

You’ll feel great and look good in the mirror. Play tennis when you can.
Coach Pease
Etcheberry Tennis Fitness Coach

 P.S. You tube search Etcheberry footwork drills and the other gym work if you’re not sure what exercises to do. Everything is right there on film. You don’t need an expensive gym to stay in shape. Heck all you really need is a couple of milk cartons filled with sand (small ones and big ones). I'll add more videos for you in the future.