Complete Tennis Fitness 2.0

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Eustace Jefferson
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1 Complete Tennis Fitness 2.0 Exercise Quick Reference Guide By: Ian Westermann

2 Table of Contents Mobility... 4 Achilles / Calf LAX... 5 Adductors Foam Roll... 5 Alt. Toe Touches... 6 Ankle Mob Back Traps Foam Roll... 7 Bench T-spine Mob Band Face Pull... 8 Front to Back Leg Swing... 8 Glute Bridge... 9 Hip Flexors / Quads / Adductor Foam Roll... 9 IT Band / TFL Foam Rolling Lats/Serratus Foam Roll Lunge w/ Rh + Ham Stretch Lying I, Y, T, W Plantar Fascia LAX Ball` Prisoner Squat Push Up Hold Resistance Band I, T Squat w/ Elbow Push Squat / Lunge Complex Top of Traps LAX Ball Walk out to P/U Wall Slide Wrist Extensors / Flexors LAX Ball Quickness Burpees Figure 8 Drill to Opp. Sideline Jump Squats L Sprint Drill Prone Start Sprint - 50 ft Shuffle Step / Carioca / Drop Shot / Lob Drill Single Leg Step w/ Knee Drive Strength Air Squat Page 2

3 Anti-rotation hold Band Resisted Squat Band Rev Lunge w/ Drive Band Row...25 Band Single Arm Press...25 Band Wood Chop Crunch Plank Front Band Raise Mountain Climbers Plank Push Up Reverse Lunge to High Knee Side Plank and Rotation Single Leg Glute Bridge Split Squat Hold Burpee - No Push Up Walkout / Inchworm Page 3

4 Mobility Mobility Page 4

5 Achilles / Calf LAX Ball Achilles / Calf LAX Adductors Foam Roll Use LAX ball to soften tissue in calf region Start at Achilles tendon and work up to the top of the calf. Adductors Foam Roll Use foam roller Work Adductors, then area above knee, then inside of leg Keep opposite hip only a few inches off of the roller Small range of motion. Page 5

6 Alt. Toe Touches Alt. Toe Touches Ankle Mob. Keep hips tight (not open) Straight line between upper body and back leg Ankle Mob. Keep one leg over the other Slowly stretch out the back of ankle muscles and Achilles tendon Page 6

7 Back/traps Foam Roll Back Traps Foam Roll Bench T-spine Mob. Raise hips Neutral cervical spine (keep straight neck) Hug your shoulders Roll from shoulder blades to mid back (6-8 inch range of motion) Bench T-spine Mob Keep stable from belly button down (stable hips) Normal pose, 45-degree tilt, 90-degree tilt Page 7

8 Band Face Pull Band Face Pull Front to Back Leg Swing Face height Start fully extended, palms facing ground, shoulders pulled back and in Front to Back Leg Swing Side to side: Tall posture, bend from hips Maintain flat back Front to back: Keep hips under shoulders Shoulders tall Page 8

9 Glute Bridge Glute Bridge Hip Flexors / Quads / Adductor Foam Roll Engage core muscle Raise hips, hold, lower Hip Flexors / Quads / Adductor Foam Roll Foam roller right below crest of hip Keep front of hip slightly raised Short range of motion Page 9

10 IT Band/TFL IT Band Foam / TFL Rolling Foam Lats/Serratus Foam Roll IT Band: Top of pelvis down to knee TFL Band: 15-degree offset from hip flexor Lats/Serratus Foam Roll Foam roller into arm-pit Arm straight out Roll back and forth on your lats and then down into the serratus Page 10

11 Lunge W/ Reach + Ham Stretch Lunge w/ Rh + Ham Stretch Lying I, Y, T, W Lunge, place hands by foot Drive hips into ankle Push knee out at end of movement Reach with arm Lying I, Y, T, W Pull shoulders blades back Pull chest off of the ground Neutral cervical spine Page 11

12 Plantar Fascia LAX Ball Plantar Fascia LAX Ball` Prisoner Squat Use LAX ball Roll back and forth across foot Prisoner Squat Hips pushed back Knees out over toes Tight hips Tight calves Page 12

13 Push Up Hold Push Up Hold Resistance Band I, T Push up and hold Tighten butt Pull in stomach Squeeze chest Resistance Band I, T Maintain tight shoulders Keep body posture (no slouching, bent back) Page 13

14 Squat w/ elbow push Squat w/ Elbow Push Squat / Lunge Complex Elbows on inside of knees Weight back on heels Push knees out Squat/Lunge Complex Squat: Feet right outside of shoulders Hips back Knees out over toes Weight over heels Squat Forward Lunge Backward Lunge Page 14

15 Top of Traps LAX Ball Top of Traps LAX Ball Walk out to P/U Minimal movement Slow, intentional movements LAX ball located at shoulder blade Walk out to P/U Wide stance (foot outside of shoulder width) Arms tucked in Legs straight Page 15

16 Wall Slide Wall Slide Wrist Extensors / Flexors LAX Ball Push shoulder blades down and together Maximize back contact with wall Wrist Extensors / Flexors LAX Ball Smash LAX ball into meat of forearm Repeat on backside of forearm Page 16

17 Quickness Quickness Page 17

18 Burpees Burpees Figure 8 Drill to Opp. Sideline Plank Push-up Squat Jump Bring knees out beyond hands for squat Figure 8 Drill to Opp. Sideline Figure 8 s between two cones ~3ft apart Small steps Sprint after last rotation Page 18

19 Jump Squats Jump Squats L Sprint Drill Feet shoulder width apart Toes pointed slightly out Weight back on heels Swing arms back L Sprint Drill Three cones - 15 ft apart - L-shape Sprint Cut Sprint Touch Sprint Cut Sprint Page 19

20 Prone Start Prone Sprint Start Sprint - 50ft - Shuffle Step / Carioca / Drop Shot / Lob Drill Prone position (dead stop) Sprint Cones 50 ft apart Shuffle Step / Carioca / Drop Shot / Lob Drill Sprint (right) Shuffle (center) Sprint (left) Shuffle (center) Sprint (forward) Crossover (center) Page 20

21 Single Leg Step w/ Knee Drive Single Leg Step w/ Knee Drive Shoulders stacked above hits Full engagement of all muscles Vertical torso Leg no higher than parallel to the ground Page 21

22 Strength Strength Page 22

23 Air Squat Air Squat Anti-rotation hold Tall Posture Push Hips Back Push Knees out Sit back into heels Anti-rotation Hold Grasp handle with both hands Wide stance Bring band out Hold Stabilize through shoulders Page 23

heels Snap hips back closed Band Rev Lunge w/ Drive One

24 Band Resisted Band Resisted Squat Band Rev Lunge w/ Drive Deep squat Full extension Hips Back Sit back in heels Snap hips back closed Band Rev Lunge w/ Drive One leg on band Reverse Lunge Back up Extend arms Tall torso Page 24

25 Band Row Band Row Band Single Arm Press Band chest height Slight squat Hips underneath shoulder Shoulders back Band Single Arm Press Band chest height Face away Slightly wider stand Slight squat Push arm forward straight toward midline Page 25

26 Band Wood Band Chop Wood Chop Crunch Plank Feet parallel to line of pole Wide stance Reach and pull band Stabilize hips Crunch Plank Plank position Tighten backside of body Hips in line with ankles Plank Tense Hold Page 26

27 Front Band Front Raise Band Raise Mountain Climbers Band under instep Arms straight Shoulder blades back Controlled motion Mountain Climbers Push up position Drive knees alternating to chest Face away Push arm forward straight toward midline Page 27

28 Plank Plank Push Up Engage core Straight line Tighten glutes Hold plank for time Push Up Turn arms outward Chest to floor Engage core Page 28

29 Reverse Lunge Reverse Lunge to High to Knee Side Plank and Rotation Reverse lunge Hips and core engaged Tight butt Drive knee up to 90-degree angle Side Plank and Rotation Straight line through midline of body Engage core and hold Advanced reach and rotate Page 29

Single Leg Single Glute Leg Glute Bridge

Hold Place back foot on box or chair close

30 Single Leg Single Glute Leg Glute Bridge Split Squat Hold Hold knee over chest Raise hips Hold at straight line Engage core Exclude lower back activation Split Squat Hold Place back foot on box or chair close to 90-degree angle on front leg Tall posture Hold Page 30

31 The Burpee - No - Push Up Up Walkout / Inchworm Plank Squat Jump Bring knees out beyond hands for squat Walkout / Inchworm Minimal knee bend Touch ground Walk out Hold Walk back Core engaged Low back engagement Work shoulders Page 31

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze