Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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Tennis - Speed - Wk1

36 min
 · 
9 exercises
Tennis is all about speed! A tennis ball can travel up to 163 mph so we need you to be faster than that! Let's get started. Perform every exercise (except the rowing) as fast as you can. By pushing weight at speed you'll encourage your body to explode into action when needed. 
Cardio – Rowing Machine
5 min
Butt Kicks
3 sets
12 reps
45 sec rest
High Knees
3 sets
12 reps
45 sec rest
Bench Hops
3 sets
10 reps
45 sec rest
Medicine Ball Slams
3 sets
10 reps
45 sec rest
High Box Jumps
3 sets
8 reps
45 sec rest
Medicine Ball Rotational Passes
3 sets
12 reps
45 sec rest
Explosive Jumping Alternating Lunges
2 sets
8 reps
45 sec rest
Weighted Russian Twists
3 sets
16 reps
45 sec rest
Tennis - Speed - Wk1
36 min
 · 
9 exercises
Tennis is all about speed! A tennis ball can travel up to 163 mph so we need you to be faster than that! Let's get started. Perform every exercise (except the rowing) as fast as you can. By pushing weight at speed you'll encourage your body to explode into action when needed. 
Cardio – Rowing Machine
5 min
Set 1 of 0
Rest before next set
Get ready
123GO
This will be the slowest movement of the day. Start out slow and build up to a medium pace.
Primary muscle group(s):
Quadriceps
Secondary:
Biceps, Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

No specific instructions for this exercise.

Butt Kicks
3 sets
12 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Sprint on the spot and kick your butt 12 times per leg per set. Fast!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
High Knees
3 sets
12 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Now bring those knees up nice and high, as if the floor is on fire!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Bench Hops
3 sets
10 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Drive weight into the bench and hop from side to side as fast as you can.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Place your hands on the edges of a stable box or bench. Bend at the waist and keep your core tight. Keeping your gaze towards the bench, put a slight bend in your knees.
  2. Explosively jump, launching your body to the opposite side of the bench. Land on both feet and check your form. Again, make sure your core is braced.
  3. Repeat the movement, gaining speed as you advance.
Medicine Ball Slams
3 sets
10 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Pick it up and grand slam it! Use a weight that allows you to perform 10 reps very fast.
Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
  • With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
  • Begin by raising the medicine ball upward above your head with both hands.
  • Keeping your elbows bent, forcefully throw the ball at the ground.
  • Catch the ball as it bounces back up, and bring it back up above your head.
  • Repeat this slam and catch movement.
High Box Jumps
3 sets
8 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Use a 12 - 24 inch box and explode upwards, fast. You don't have to land on the box, just toe-touch it!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
  1. Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
  2. Stand with your feet shoulder width apart.
  3. Bend your knees as if crouching or performing a squat.
  4. In an explosive movement, push through your feet to jump up onto the landing area.
  5. Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
  6. Step down and repeat.

If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

Medicine Ball Rotational Passes
3 sets
12 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Using the same weight as before, utilize your core to twist explosively as you release the ball.
Primary muscle group(s):
Abs, Chest, Shoulders
Secondary:
Biceps, Triceps
  • Stand up straight with your left side to a wall or a partner.
  • Holding a medicine ball with both hands, bring it up to your chest level.
  • Twisting with your body, explosively toss the ball with the right hand against the wall or have your partner catch it.
  • Catch the ball as it bounces back and twist back to the starting position.
  • Repeat the movement in rapid succession. Once finished, do it again on the right side.
Explosive Jumping Alternating Lunges
2 sets
8 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
Your final big exercise! Hit 8 reps per leg per set!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  • Stand straight with a tight core and your chest up.
  • You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
  • Your back knee should be slightly bent.
  • Place your hands on your hips. If you want a challenge, place them straight above the head.
  • Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
  • Land in the lunge position and repeat.
Weighted Russian Twists
3 sets
16 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Twist with weight and wind down with these core shredders. Nice work!
Primary muscle group(s):
Abs, Obliques
Secondary:
Biceps, Forearms, Lower Back
  1. Sit on an exercise mat with your legs fully extended and your upper body upright.
  2. Grip a weight plate between both hands.
  3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
  4. Cross your your ankles and raise them off the floor slightly.
  5. Bend your knees towards you slightly.
  6. Lean back about 15 degrees to balance your body. This is the start position.
  7. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
  8. Return to the start position inhaling as you do so.
  9. Repeat the same movement, this time to your right side, again exhaling as you do so.
  10. Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

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