General Preparation for Tennis - Part 1. For many, this time of year means sledding, santa, ugly sweater parties and most notably, some time off from work. But for pro tennis players, the opposite is true - December means off-season training time. Some players are gearing up for the year’s first major, the Aus Open, while other less ranked players are prepping for the Future and Challenger circuits - which are also gaining steam come the first week of January.
Off-Season Weight Training Tennis Routine Day 1: Exercise: Sets: Repetitions: Rest: Dumbbell ...
It’s imperative that players train wisely. Training in the off-season is the best thing a player can do to improve and prepare for the demands of a competitive season. Think of the off-season as a time to fine tune, set goals and work towards them. “My best advice,” Orlando says, “is for players to know their own level and to gradually increase it. Don’t go from zero to 100. The body needs a chance to adapt and heal. And that’s why you train in the off-season.
Training Schedule. All Tennis training programs follow a progressive 8 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of court/field and gym exercises. Our 8 Week Tennis training programs can be used year round for Tennis Off Season, Tennis Pre Season
The off-season is the best time of year to get your body in shape and prepared for the demands of a long, competitive tennis season. It is during this time of year that an athlete builds the base of their body, and makes it strong, lean, and powerful. The best place to start is to build a strong base by developing and strengthening the core, legs, and hips.
Rafael Nadal is working hard during his off-season training at the Rafa Nadal Academy by Movistar, with fellow Top 100 pros Felix Auger-Aliassime, Emil Ruusuvuori and Lorenzo Sonego also training in Mallorca.
Consistent, focused training will take you farther than hours of weak workouts. It’s also important to make sure that there are planned breaks as well. You probably don’t need, or want to take three months off. It’s nice that table tennis doesn’t have an off season. You’ll need to schedule your own.
OFF-SEASON. After the collegiate tennis season comes to an end, tennis players begin a periodized strength and power program that includes the following: a 2-week active rest period is instituted immediately after the season.