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Functional Fitness for Tennis

Want to improve your overall tennis performance? Or want to train like a tennis player? This plan is for you!

I researched fundamental functional exercises and compiled them into a workout.

Tried to keep it varied, fun and not boring. This can be easily incorporated in your schedule - keep an eye on your progress.

Hope this helps 🎾

  • 25 minutes
  • Intermediate
  • Cable Machine · Training Cones · Kettlebell · Dumbbell · Medicine Ball
  • Full Body
Tennis
Main Routine
Cable Woodchop
Reps | Weight (kg)
Rest
Cable Unilateral Press
Reps | Weight (kg)
Rest
Kettlebell Forward Lunge (w/ Rotation)
Reps | Weight (kg)
Rest
Dumbbell Goblet Squat
Reps | Weight (kg)
Rest
Squat Jump
Time (s)
Rest
Skater Jump (Side to Side)
Time (s)
Rest
Medicine Rainbow Slam
Reps | Weight (kg)
Rest
Medicine Slam & Toss
Weight (kg) | Time (s)
Rest
Medicine Chest Pass (One Leg One Arm)
Reps | Weight (kg)
Rest
Suicide Drill
Time (s)

Created by

Leon Ward’s BurnIt
Personal trainer

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