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Plyometric Tennis
Workouts
These plyometric workout routines will enhance your quickness and explosiveness on the tennis court. This is a really important aspect of the game. Being quick on the court will help you setup and get into offensive position, rather than defensive position. This program will also increase your leg power, which forms the base for your ground strokes and serve.
The plyometric programs below should be performed on a soft surface (carpet, mat, or grass), and used in conjunction with tennis specific on-court agility, skill training and weight training programs.
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Plyometric Tennis Workouts
These plyometric workout routines will enhance your quickness and explosiveness on the tennis court. This is a really important aspect of the game. Being quick on the court will help you setup and get into offensive position, rather than defensive position. This program will also increase your leg power, which forms the base for your ground strokes and serve.
The plyometric programs below should be performed on a soft surface (carpet, mat, or grass), and used in conjunction with tennis specific on-court agility, skill training and weight training programs.
Beginner Plyometric Tennis Program
Frequency: 1
to 2 times per week
Rest Duration: 100 seconds in between sets
Rest Duration: 100 seconds in between sets
| Exercise | Sets | Reps |
| Two-Foot Target Hops | 2 | 10 |
| Lateral Cone Hops | 2 | 10 |
| 90-Degree Jumps | 2 | 10 |
Intermediate Plyometric Tennis Program
Frequency: 2
to 3 times per week
Rest Duration: 100 seconds in between sets
Rest Duration: 100 seconds in between sets
| Exercise | Sets | Reps |
| One-Foot Target Hops | 2 | 10 |
| Lateral Cone Hops | 2 | 10 |
| 90-Degree Jumps | 2 | 10 |
| Side-to-Side Box Shuffle | 2 | 10 |
| Ankle Hop | 2 | 10 |
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