Madison Egan Class of 2019 Tennis Video (Rogers High School- Tennis Recruiting Video) and How Roger Federer Keeps Fit?

Madison Egan is currently a junior at Rogers High School and will graduate in the class of 2019. She has a dream and goal to play college tennis. For more information on Madison email Chris Egan at cegan@king5.com

How Roger Federer Keeps Fit?

By: Jesse Regan

The Wimbledon and any other tennis tournament that Roger Federer won were witness to what a perfectly fit body can achieve. Federer, of course, took a lot of pains to gain the champion physique. Playing tennis alone even for a day would not suffice. With nothing to lift but the lightweight tennis racket and nothing else to sprint on but just half of the court, fitness can only be one-sided. Federer makes sure he employs a well-rounded fitness regimen complemented with the right food intake People would assume that Federer, young and healthy at twenty-seven, does not need to sweat it out with fitness routines. His activeness in sports assures him of a lean and muscled physique already. The Swiss Maestro sees otherwise though as he goes into workouts like any other dedicated weight-watcher. He also makes sure that he never lacks rest. To rejuvenate himself for the next day, he sleeps for about 10 hours at night, beyond the average period a guy his age would need. Federer does not take vacations when it comes to workouts. With his trainer Pierre Paganini, he uses up more than 10 hours of fitness training every week during off-seasons or months with no major tournaments. A total workout time of 100 hours per season is not strange for the pair. Federer thinks of this as just a requirement to keep himself tournament-ready. Still, if he has enough time, he wishes to increase it. Muscles are what makes his powerful backhands tick. In order to maintain these, Federer lifts weights and dumb bells to strengthen his arm muscles. Doing so has made his strikes and serves feared by many opponents. He also skips ropes and does a lot of sprinting to heighten his staying power in every game. With lateral lunges and twists, he improves his body’s total flexibility to respond to his opponent’s strikes. He would even use the barbell doing lunges and twists to develop more muscles. The tennis champion would never leave behind his medicine ball when he goes out for a workout. It has served him well in boosting his agility and upper body muscles. With a partner, often Paganini, he would run sideways across the court while tossing the medicine ball to Paganini in order to enhance hand and body coordination. He would shuffle his feet passing and getting the ball from Paganini so he can increase his agility at the same time. Federer eats to complement and supplement his tedious and long workouts. His tired body would naturally require him to eat the right food. Unlike others, he rarely takes in dietary supplements though. He usually takes in food that will not compromise his gains in the workouts. When he is away for the big games or for doing functions, he leashes his cravings. However, when he is in home with the family in Basel, Switzerland, he allows himself to enjoy the food.

Tennis Players! Your Powerful Serve Starts In the Weight Room!

Tennis is a sport, whether you play for fun or are on a pro track for profit, where your strength and conditioning program are important in how you enjoy the game and to keep you on the court and out of the ER! US Sports Online Strength and Conditioning's Tennis Strength and Conditioning Program is designed to help you get the most out of your game and most of all to keep you healthy enough to play it. -NateTennis 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. Sample Program below: 3 Day Competitive Program View a Sample Workout of this Program 3 Day Competitive Program Week 1 - Day 1 of Sample Client 's Program Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes 2 Back Extension 0 reps, 0 reps 3 Bent Arm Back Extensions 0 reps, 0 reps 4 Lying Cross Body Floor Extension 0 reps, 0 reps 5 Power Clean Deadlift 5 reps @ 5 lbs, 4 reps @ 5 lbs, 6 reps @ 5 lbs 6 Static Squat Jumps 6 reps, 4 reps 7 Static Squat Jumps 6 reps, 4 reps 8 Cable Close Grip Row (Low Pulley) 15 reps @ 5 lbs, 12 reps @ 5 lbs 9 Dumbbell One Arm Row (elbow close) 15 reps @ 5 lbs, 10 reps @ 5 lbs 10 Cable One Arm Rear Lateral Raise 15 reps @ 0 lbs, 10 reps @ 0 lbs 11 Cable One Arm Lateral Raise 15 reps @ 5 lbs, 10 reps @ 5 lbs 12 Dumbbell Reverse Curl 15 reps @ 0 lbs, 10 reps @ 0 lbs 13 Cable High Pulley Torso Twists 15 reps @ 0 lbs, 10 reps @ 0 lbs 14 Cable Low Pulley Torso Twists 15 reps @ 0 lbs, 10 reps @ 0 lbs 15 Dumbbell Seated External Rotation 15 reps @ 0 lbs, 10 reps @ 0 lbs 16 Dumbbell Seated Forearm Extension 20 reps @ 0 lbs, 15 reps @ 0 lbs 17 Dumbbell Seated Forearm Flexion 20 reps @ 0 lbs, 15 reps @ 0 lbs 18 Seated Toe Press 20 reps @ 5 lbs, 15 reps @ 5 lbs 19 Reverse Crunches 0 reps, 0 reps 20 Plate Twists 15 reps @ 0 lbs, 10 reps @ 0 lbs 21 Med Ball Side Throw (standing) 12 reps, 8 reps 22 Bent Knee Crunches 1 reps, 1 reps Click here, fill out the fitness profile form to get started. US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.