US Sports Online Strength and Conditioning System-Tennis
The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.
In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly training will be.
The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!
The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.
The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.
| Just click on the name of the program you'd like to use at US Sports Online Strength and Conditioning and enter your desired program name on your fitness profile form Remember: |
View a Sample Exercise Week of 3 Day Competitive Program below | |
| Ply - Static Squat Jumps (SR) |  View Video |
| Exercise Description: | |
Stand with your legs in a normal squat position. Lower your body down so that your thighs are parallel to the ground. Explode into the air as high as possible. When you land, lower your body quickly into the parallel squat position. Hold this position for one second and repeat for the required number of repetitions. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to land and generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. | |
Published on Sep 6, 2017
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