Circuit Training for Tennis

Get fit to play, don?t play to get fit is a very wellIt is important to warm up and perform some dynamic
known saying and you should all know that doingstretching exercises and to repeat this as a cool down
some fitness work along side your lessons andafter the session.
practise sessions will improve your performance asExample No Equipment Circuit Training Session
well as making you less prone to injury.Skipping ? cardiovascular & coordination
Well, if you are looking for the perfect way to train allPress ups - chest, shoulders, arms (esp triceps -
the components of fitness you need to improve yourserve) and core
game in the same session, then you need look noSquats ? quads, glutes, hamstrings, calves and core
further than circuit training.lower back
Circuit training is an exercise format that normallyCrunch ? abdominals esp rectus abdominis
utilises between 6 and 10 exercises that areStar Jumps ? leg power, flexibility & endurance
completed one after another (the circuit!!) for aBench Dips ? triceps, chest and shoulders
specified number of repetitions or time period beforeLunges ? hamstrings, glutes and quads
moving onto the next exercise. The completion of oneBack extension ? lower back
exercise and the beginning of the next are separatedShuttle runs (sprinting/running continuously between
by brief timed rest intervals and each circuit by apredetermined points) ? speed endurance
longer rest period. The total number of circuitsDuration ? start with the following (lower level): 20
performed during a training session may vary fromseconds work on each exercise with a 30 second
two to six depending on your training level (beginner,recovery between each exercise - 3 sets with a 3
intermediate, or advanced), your period of training andminute recovery between each circuit
your training objective.Complete the circuit training session twice a week with
To plan a Session you will need to think about theat least 48 hours between each session. I suggest you
possible exercises that can be performed with thebase your training on a four week cycle of an easy
equipment and space you have available. In order toweek, medium week, hard week and test/recovery
ensure that no two consecutive exercises stress theweek.
same muscle group set up the circuit as follows:The work load can be varied by changing the number
Total-body, Upper-body, Lower-body, Core/Trunk etc.of exercises, duration, sets or repetitions.