Hello everyone !
Here is a complete and typical training session I will do during the week :
1) Warm-up / routine
I start my training sessions as often as possible with a real warm-up of 15 minutes.
Why is this important?
- Firts to limit the risk of injury (it would be stupid to injure yourself by making a sudden movement when cold)
- And to get into the rhythm and ensure that this warm-up becomes a routine, a habit.
- Field tour 5 min (To raise body temperature)
- Elastic 5 min (It allows me to work certain muscles, particularly in the shoulder to compensate for the work of repeated strokes in tennis)
- Jumping rope. 4 min (In cool mode, it's mostly for fun because I like skipping rope, but in reality it's slightly traumatic on the joints so I don't do too much)
- Break 2 mins
TOTAL 15 to 16 mins
2) Physical Exercise: Agility theme
Agility exercise 1: 5 min
4 series: Not chased + we touch the ball
1 min / 30 s of Break
1 min / 30 s of Break
1 min / 30 s of Break
1 min / of Break
Agility exercise 2: 5 min
Agility – Explosiveness exercise: 5 min
Break 2 mins
TOTAL 17 mins+ 15 = 32 mins
3) Tennis Exercises
- Warm-up with racket (Exchange in the squares then along the length of the court): 5 mins
- Break 1 min
Ball machine: the game from 30 to 15/2 (in 4 series of 50 balls): 35 min
It's an exercise that I love because you start easy and finish hard...
The principle is simple:
The machine sends a series of 50 balls in a line: One on the forehand: One in the center / One on the backhand / One in the center... And I return.
Nothing complicated... so far ^^
- The first series is done at a leisurely frequency (e.g. one ball every 4s)
- The second series is done at a slightly higher frequency (e.g. one ball every 3 sc)
- Then we move on to an intense series: A ball every 2sc
- Then infernal cadence: A ball every 1.5sc (We're on the kneecaps lol)
The aim of this exercise is multiple:
- It helps me manage long exchanges
- It helps me gain consistency when I play calmly but also when I am exhausted and struggling.
- Break 2 mins
- Relaxation game: Exchange / Point (15 min / time remaining in the session)
4 Stretching
TOTAL = 90 mins
End of session
Download this sheet in PDF format
