Creating Your Home Training Set Up

Building a home training set up is a very important step if you are looking to actually create meaningful change through your home training sessions. The difference between having a few pieces of well selected equipment and none can be the difference in creating a habit which sticks, so it really is worth the initial investment.

Sliders

Sliders are such an effective piece of equipment for training at home. This is especially true for tennis players as sliders offer so many great exercises for hamstrings and adductors, muscles that tennis players will need to strengthen to be at the top of their game and to help prevent injury.

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Dumbbell Set

Having a set of dumbbells will open up so many effective exercises for building strength and muscle that they are worth the investment. They take up minimal space and therefore can easily be stored away for when your not training. If you really want to make a worth while investment, buy the adjustable dumbbells which allow you to use a wide variety of weights, this basically means you have access to all DB weights with just two dumbbells. If your plan is to actually take resistance training seriously then this is a worthy option.

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Pull Up Bar

The pull up bar is now easy to install wherever you live and can make a huge difference in your strength training programme. A tennis player should be strong enough to perform multiple pull ups and improving your pull ups further will allow you too continue to strengthen your back.

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Yoga Matt

Creating a training space is essential too building a consistant habit. That is why a training mat is so important, it helps you build your symbolic training space for where you are going to move your body.

Try These 10 Exercises for Tennis Player Training at Home

Press Up

The traditional press up is so well known because it is so effective. Male tennis players should be able to perform 20+ press ups in one set and high level female tennis athletes should be able to perform 10+. Don’t worry, if you are not their yet you just need to get training. This should be a staple of your home resistance training.

Slider Press Up With Reach

The slider press up is a very challenging variation of the press up which can help build strength in the upper body. If you can already perform 15+ traditional press ups you will need to find press up variations like this one that are more challenging to continue to increase strength.

Goblet Squat

The goblet squat is the most effective bi-lateral squatting variation when training with limited equipment. It will not only build lower body strength, but due to the position of the DB it will also build full body strength.

DB Squat in Lunge

The DB squat in lunge will be a perfect single leg variation for someone trying to build leg strength for tennis. Not only does this exercise improve strength and muscle mass, but will also improves your balance; knee stability and hip stability, all of which are crucial for tennis players.

Hamstring Walk Outs

The hamstring walk out is one of the most effective ways to train the hamstrings without weights, it is also extremely effective at strengthening the hamstring at end range. Make sure you only walk out to the point where you feel comfortable. It should be challenging, but move with caution, this can be an exercise which puts too much tension on the hamstring if you are not carful about your foot placement. So move with care on this exercise.

Slider Hamstring Curls

The slider hamstring curl is an even more challenging variation of the hamstring walk out. If tennis players can master this exercise they will be easily strong enough to meet all the demands that tennis will place on their hamstrings.

Alternating Gorilla Row

The alternating gorilla row will be effective for building both upper back strength, but also lower body back stability. Tennis players need to have strong backs and this exercise will be perfect for both developing muscle mass and strength. Lower back positioning will be really important here, if you lose correct positioning you will put too much pressure of your lower back.

Half Kneeling DB Press

The DB press is a brilliant way to build muscle mass and strength the muscles of the shoulder, which are key for tennis players. This exercise can be done in a standing position, half kneeling position, sat on a bench / chair or on the floor.

Pull Up

The pull up is one of the most effective exercises we can perform in the gym or at home. This is because of how effective it is at developing the muscles in the upper back and arms, muscles which are very important for tennis players. If you are serious about tennis and being in good shape, you should be able to perform 5-10 perfect strict pull ups.

DB Full Moon

The DB full moon does look like an odd exercise and that’s fine because your training at home and not in your local gym, so it doesn’t matter if you look a bit silly. It is a very effective resisting lateral flexion core exercise that can be very helpful for tennis players looking to develop their core strength. Make sure you start nice and light with this exercise because it really is very challenging on the core musculature and lower back.