Best way to get in shape for tennis?

Play tennis

Best way to train for tennis is to sprint for 20 seconds, drop down to your knees, bark like a dog, the sprint again. Do so 31 times then drink a 2 liter Dr. Pepper in under two minutes. You’ll be Roger McEnroe in no time.

Thanks

first off anyone that tells you to run long distance for an explosive sport like tennis is a fricking idiot and you should disregard all future advice from this person. Same goes for baseball with their old school dumbass advice of lactic flush runs for pitchers(what kind of fricking idiot thought this would work). Want to play slow, practice running slow. Want to play fast, practice running fast.

best way to do it is to go watch a tennis match and figure out a round about time that each play is and how long the break is between each play.

so lets say you have a serve and then 3 returns on average and you sprint on average 15-20 yards per return with 3-5 seconds in between and then a 45s break for on average 5 during a set with 4-5 sets average in a match

start with
3- 10 yard tempo sprints(all out sprint 10y, walk 10 yards, all out sprint 10y, walk 10 yards, all out sprint 10y)

rest 45s-1min

repeat


start off with working up to 1 full set play amount so 4-5 of these. the 10y sprint needs to be all fricking out like going after a ball.

slowly add "sets" like a game as you get in better shape.

now this would be a pre-season type program and would be 2-3 times a week on top of lifting.

if you are just playing for fun and are already playing, well let game play get you conditioned and just lift 3 times a week. I highly suggest you look at shin angles the game is played at, lots and lots of knees over toes, and you start implementing lots of the ATG system..mainly

tib raises
full depth calve raises
nordics
atg split squat
sitting good morning

this would compromise most of the lower body lifting warmup and accessory work.

for program...just use 531 plugging the above in as the accessory work on the squat and deadlift days.

quote:

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That’s great info, man, but you wasted it on a troll. OP is a shite poster.

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well frick. i thought i recognized the name. oh well, hopefully it helps someone.

I prefer to believe that the OP does in fact ask sincere questions on occasion.

Thanks
Ill try this. I also want to increase sprint speed. I do hill levee run as well as biking

Play tennis honestly

I want to get some conditioning in before I take lessons

Tennis is short bursts of sprint and stop mimic that somehow to gain the stamina needed.

I would encourage quad and hamstring work too.
Also, remember to work your shoulder, and keep the muscles around the elbow strong.
Work the core too.