Tennis Workout Plan for Beginners

A workout plan for a tennis player should focus on building endurance, strength, power, and agility. It should also include exercises that improve balance, coordination, and flexibility. Here's a sample workout plan for a tennis player that should take anywhere from 90 minutes to 2 hours:

1. Warm-up (10-15 minutes): Start with a light cardio warm-up, such as jogging or cycling. Then, perform dynamic stretching exercises, such as walking lunges, leg swings, arm circles, and side shuffles.
2. Endurance training (20-30 minutes): Perform cardiovascular exercises that build endurance, such as running, cycling, or using a stair climber. Alternatively, you can do interval training, where you alternate between high-intensity and low-intensity exercise.
3. Strength training (30-40 minutes): Focus on building strength in the lower body, upper body, and core. Perform exercises such as squats, lunges, deadlifts, push-ups, pull-ups, rows, and planks. Aim for 2-3 sets of 10-12 reps for each exercise.
4. Power training (10-15 minutes): Incorporate plyometric exercises that improve explosive power, such as box jumps, lateral jumps, and medicine ball throws. These exercises can help you generate more force when hitting the ball and improve your speed and agility on the court.
5. Agility and balance training (10-15 minutes): Incorporate exercises that improve agility and balance, such as ladder drills, cone drills, and balance exercises like single-leg deadlifts and standing on one foot with eyes closed.
6. Cool-down and stretching (10-15 minutes): Finish your workout with a light cardio cool-down and static stretching exercises, focusing on the muscles you worked during the workout. Hold each stretch for 20-30 seconds.

Remember, tennis requires a combination of strength, endurance, speed, agility, and mental focus. Incorporating these elements into your workout routine can help you become a stronger and more effective tennis player.