15 Minute Home Workout For Tennis Players

15 Minute Home Workout For Tennis Players. In this new Top Tennis Training video, Coach Simon Konov will take you through a 15 minute home workout for tennis players. This workout consists of five, three-minute rounds with 30 seconds of rest between each round. If you feel like 15 minutes will be too intense, or maybe you're looking to do longer, you can always modify how many rounds you do, to suit your needs.
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15 Minute Home Workout For Tennis Players:
Round One
Shadow Forehands - 30 seconds
Hop and split-step alternating legs - 30 seconds
Shadow Backhands - 30 seconds
Normal press-ups - 30 seconds
High knees - 30 seconds
30 seconds break to reach the 3-minute mark

Round Two
Shadow forehand volleys - 30 seconds
Double split steps - 30 seconds
Shadow backhand volleys - 30 seconds
Side steps on the spot - 30 seconds
Russian twists with feet off ground - 30 seconds
30 seconds break to reach the 6-minute mark

Round Three
Shadow Forehands - 30 seconds
Crossover steps on spot - 30 seconds
Shadow Backhand slice - 30 seconds
Shoulder taps - 30 seconds
Plank - 30 seconds
30 seconds rest to reach the 9 minute mark

Round Four
Forehand volley with two rackets - 30 seconds
Split step into a crossover - 30 seconds
Backhand volley with two rackets - 30 seconds
Wide grip press-ups - 30 seconds
Ab crunches - 30 seconds
30-second rest to reach the 12 minute mark

Round Five
Forehands off one leg - 15 seconds each leg
Double split steps - 30 seconds
Backhands off one leg - 15 each leg
Hop and split alternating - 30 seconds
Knee to chest crunches - 30 seconds
Normal press-ups 30 seconds
15-minute workout complete

#Home #Workout #StayHome

[thewronganswer]

5 Rounds 3 Min/each workout
0:30 - FH Shadow swings w split steps - 30 secs
1:00 - Hoop and split steps alternating 30 secs
1:30 - BH Shadow swings w split steps - 30 secs
2:00 - Normal press-ups 30 secs
2:30 - High knees 30 secs
3:00 - end of round 1 - 30 secs rest
3:30 - FH volley Shadow swings w split steps - 30 secs
4:00 - Double split steps 30 secs
4:30 - BH Shadow swings volley w split steps - 30 secs
5:00 - Side steps - 30 secs
5:30 - Russian twists w feet off the ground 30 secs
6:00 end of round 2 - 30 secs recover
6:30 - FH Shadow swings w split steps - 30 secs
7:00 - Crossovers - 30 secs
7:30 - BH slice Shadow swings w split steps - 30 secs
8:00 - Shoulder taps - 30 secs
8:30 - Planks - 30 secs
9:00 - end of round 3 - recover 30 secs
9:30 - FH Shadow volley w 2 rackets - 30 secs
10:00 - Split steps into a crossover - 30 secs
10:30 - BH Shadow volleys w 2 rackets - 30 secs
11:00 - Wide grips press-ups - 30 secs
11:30 - Crunches - 30 secs
12:00 - End of R4 - 30 secs rest
12:30 - FH Shadow swings off 1 leg - 15 secs each leg
13:00 - Double split steps - 30 secs
13:30 - BH Shadow swings off 1 leg - 15 secs each leg
14:00 - Hop & split step alternating - 30 secs
14:30 - knee to Shoulder Crunches - 30 secs
15:00 - Normal press-ups - 30 secs

[kikelomo]

Thank you so much. Please make more tennis specific workouts. I've found myself doing really generic workouts and hoping that it would pay off on court but they haven't. And then on top of that there are hardly any tennis specific workout routines on YouTube. Thank you again for the amazing content. It really helps us out.

[ΜΑΡΑΔΕΛΗ]

I did it! The most difficult was the presses for me... I love the excercixe with one leg in forehand!!!!thank you a lot

[jamesbourne]

It's a good workout-training program.
I already see good results on my niece's foot work. Thank you for sharing!

[HypnoLontra-kk]

My favourite exercise set for getting fit for tennis season.
I do it on and off since 4 years and the periods where I am more regular with it, really make a difference on court.
Quick, easy, well balanced, effective. Got it all!

[felipepostolov]

I'm happy you told me to do the forehand swing outdoor with some space so I don't smash my house :)

[hellohello-yiyr]

You guys have the best tennis channel on YouTube. Thank you from the bottom of my heart for always posting quality content

[elaineyallop]

What a great workout - thank you! I now do this as a warmup at home before a match or lesson and it has made an amazing difference to my foot work. Top video!

[CleverCreatives]

Whoah. What a workout. I now know 2 things: I need to build my stamina back and Simon is one super fit individual. Great workout, thank you, Simon.

[ukcli]

Back to lockdown i really enjoyed your exercises in my back garden....thanks so much.

[jamesj]

Thank you for another great video! I'm a junior player trying to stay in shape, and your workouts are becoming a part of my quarantine days. Exercises designed for tennis are a rarity on YouTube, and I'm glad I found you. Thanks again for the video and stay safe out there!

[carlosquintanilla]

Thank you, this video is very helpful. I'm returning from an injury, and I need to do this kind of training. I'm 52 YO (I use to do excercise) and I need to prepare my body for Tennis. For sure this will help me a lot.

[juliwis]

I loved this workout!! I've always loved tennis and this is a great start to get used to it!

[daniloitaliano]

well done, i was looking for a workout to do from home exactly like this. Thanks!

[SniperWolf]

This is awesome. When I played tennis years ago my body was in the best shape ever. Really happy I found this!

[tennisgamelove]

Thank you very much for this video! I definitely will follow these workouts in my practice in the future. When you have a chance, can you also post a video of a good way of streching excercises, warm up workout before playing a tennis match? Thanks!

[meggylim]

Thank you Simon! I am currently nursing a tennis elbow, so glad i found this as I am feeling abit depress not being able to play my favorite sport and thinking what can i do??! This is great for me to keep my swing going w/o actual hitting and great footwork exercises too! Appreciates loads! I am a fan !

[АннаФ-сд]

Always love your content and guides. Thank you.

[abhijeetkaithwas]

thank you so much sir Simon for your help. Now we can do many things in our home . once again thanks for your help

[HouseofGausss]

Just what I was looking for. Cant thank you enough !! Subscribed :)