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Most likely, your tennis workout routine looks nothing like the above routine, or anything close to a professional workout routine for that matter. That means getting busy with the weights during the off-season and then focusing on tennis-related exercises once the regular season starts up. Are you putting time and effort into an injury prevention plan?

Rafael Nadal ’s Workout Plan. Muscles Used In Tennis Drives, Volleys, & Serves: Push-Off: Soleus, gastrocnemius, quadriceps, gluteals. Tennis Blogs and Articles . Tennis is an intense game of stop and go, says Marino Basic, the fitness coach for Milos Raonic, a 6’ 5” and 216-pound Canadian athlete currently ranked No. Giselle Martin. Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a player's legs, shoulders, and core. Nathan Martin . Trunk Rotation: Obliques, spinal erectors. If not give this tennis workout a go. Aimed at targeting all the areas tennis players need to strengthen, lengthen and stabilise. For the past 20 years, Federer and fitness coach Pierre Paganini have essentially perfected the art of tennis training. In today's game, tennis players must adhere to an ultimate nutrition plan to maximize their performance. The Tennis Workout Plan takes 4 weeks to complete, requires 4 days per week, and requires a(n) Intermediate skill level. This article will give you some insight on everything you need to know about training for tennis and also some extra information on what muscle groups are involved in certain movements. Learn how to prepare your body for success. In fact, if you are anything but a professional tennis player, you will likely not have ample time to incorporate a tennis workout routine like the above. Try this FREE Program Meet the Tennis Trainers . When training tennis players for high performance it is important to follow a system that has been tested and researched. It is a comprehensive approach and a complete conditioning for tennis. Look at the 9 threads as an algorithm for the ideal tennis athlete. When it comes to training, Rafael Nadal reportedly sticks to a tried-and-true fitness regimen. Roger Federer ‘s Workout Plan. The Martin Method 9 thread system is designed according to how the ideal tennis athlete should look, feel and compete. Being that tennis players need to retain top levels of strength, speed, balance, agility, and endurance, Paganini employs a multi-tiered regimen that leaves no skill set or muscle behind.