Workout Plan

Only available on StudyMode
  • Download(s) : 54
  • Published : February 2, 2013
Open Document
Text Preview
Introduction:

I have been playing tennis leisurely for about ten years. Once every couple of weeks throughout the warmer months (May-September), I often go to a local tennis court to play with either my father or some friends. Over the past few years, my friends and I have noticed myself improving and winning more games. As a result, I have decided to enter myself in some tournaments this spring and start to play competitively. Though some people play tennis to remain fit, I believe the correct way to approach training is that it’s important to be fit in order to play good tennis. The following is a 6-week training guide that I will use in order to become fit to play competitively:

Week 1: (March 26-April 1)

Monday |Tuesday |Wednesday |Thursday |Friday |Saturday |Sunday | |Tennis Drills #1, 2 hours of court time, 7 intensity, coordination, strength, cardio | |Gym Workout, 45 minutes, 7 intensity, strength, balance, cardio |Tennis Drills #2, 2 hours of court time, 7 intensity, coordination, strength, cardio | |Gym Workout, 45 minutes, 7 intensity, strength, balance, cardio |Gym Workout, 45 minutes, 7 intensity, strength, balance, cardio | | Description/Reflection:

Monday: Tennis Drills #1 consisted of stretching, a quick jog around the court, four different drills and then another stretch. I started off with dynamic stretching and then a jog around the court. Once that was completed I started with my drills. First, a forehand drill was done in which I continuously returned the ball cross-court, making sure to hit the proper section of the court. When one side was being completed consistently, I switched to the other. Afterwards, I did the same cross-court drill but this time with backhand. The third drill consisted of wide serves on both the left and right sides of the court. I tried to make ten wide serves in a row without missing the correct square or hitting it down the line. The final drill was forehand and backhand volleys close to the net. When all the drills were completed, I did static stretching and was finished for the day.

Wednesday, Saturday, and Sunday: The gym workout I put together consisted of dynamic stretching, a skipping-rope warm-up, a couple exercises and then static stretching. After my stretching was done, I used a skipping-rope for about 10 minutes in order to get myself warmed up for my exercises. The exercises consisted of throwing medicine balls in a racket-swinging motion in order to build up strength, using different levels of steps to work on my footwork and then using a balance ball to practice my balance. After my exercises were completed I did some static stretching and went home.

Thursday: Tennis Drills #2 consisted of stretching, a quick jog around the court, four different drills and then another stretch. I started off with dynamic stretching and then a jog around the court. Once that was completed I started with my drills. First, a forehand drill was done in which I continuously returned the ball down the line, making sure to hit the proper section of the court. When one side was being completed consistently, I switched to the other. Afterwards, I did the same down the line drill but this time with backhand. The third drill consisted of down the line serves on both the left and right sides of the court. I tried to make ten down the line serves in a row without missing the correct square or hitting it down the line. The final drill was to work on smashes very close to the net. When all the drills were completed, I did static stretching and was finished for the day.

Reflection: Week #1 went way better than I expected. Before the 6-week training program began, I sat down with my father and asked him if he would be able to come with me to the tennis courts in order for me to practice different drills that I learned from a friend who plays competitive tennis. I was told that he would only be able to go with me on Mondays and Thursdays. In order to have myself prepared...
tracking img