Training for Tennis

Not all sportsmen should train like a bodybuilder or a person who wants to sculpt a lean, model-like physique. However, any training programme, when combined with proper dieting, cardiovascular training and sports practice, will make a person’s body more athletic.

Here are two routines 5-time ‘Mr. Universe’ Bill Pearl recommends for tennis players.

Pearl recommends one routine to be performed off-season and another about 6 weeks before a match.

Perform the routines on three non-consecutive days, in consultation with an experienced trainer and sports coach.


Crunches 2 sets 25 to 30 reps
Seated Twisting 2 x 25-30 reps each side
Twisting Hyperextensions 2 x 15
Dumbell Bench Press 3 x 12,10,10
Military Press 2 x 12,10
One-arm Dumbell Row 3 x 12,10,10
Dips 2 x 15
Barbell Wrist Curl 2 x 15-20
Jump Squats (no weights) 2 x 15


Lying Hip Roll 1 set 20 to 30 reps each side
Good Mornings 1 x 15-30
Incline Dumbell Press 2 x 12,10
Seated Lateral Raises 2 x 12,10
Close-grip Pulldowns 2 x 12,10
Pressdowns 1 x 12
Barbell step-ups 2 x 12-15
Side Lunges 1 x 10 each leg
Wrist Roller 1 set

Pearl also recommends trainees to try circuit training.

After sometime, one can change the exercises using machines or dumbbells, hand-grippers, medicine balls or surgical tubes. He also insists on stretching regularly, plyometrics such as depth jumping, short sprints and agility runs and running on tennis courts. 

                    C. Lakshmikumar


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