“Train like a Pro,

Play like a Pro”

TENNIS FITNESS
THE WORLDS LARGEST ONLINE TENNIS TRAINING COMMUNITY

Welcome To Your Footwork, Speed & Power Workout!

Your days of training and not seeing results are officially over for you. Inside of this free workout, I’m
going to give you a sample of the type of training we do with all of our players, from junior players, to
social players, to the WTA / ATP Professional Tennis Players.

Instead of performing non-specific tennis fitness and conditioning exercises or doing pointless gim-
micky exercises you see on you tube. I’m going to show you how the Pros ACTUALLY train and how
we have helped so many people reach their “tennis satisfaction”

Our programs have come about THROUGH YEARS OF TWEAKING AND TRIALING WITH MANY TOP PROS,
JUNIORS and SOCIAL PLAYERS, we know they work for them and we know they will work for you.

It won’t take long for you to realise why doing effective tennis fitness specific training will help you
dominate every time you step on the tennis court.

There is nothing out there like this and our results are proven with over 35,000 + players following
our proven programs.

And, speaking of dominating: If you want the complete programs – Specific Tennis Fitness Programs
(Strength On-Court, Strength Off-Court, Agility Fast Track and Dominate Serve) that have completely
changed the games of thousands of SERIOUS players worldwide, then I will happily set you up with a
$1 Trial today. Click below to get started:

This is going to be amazing! I can’t wait to see what you’re capable of with a few months of this train-
ing under your belt.

Start now and get it done!

I’ll see you in there.

Nathan and Giselle Martin

Professional Tennis Fitness Trainers
Tennis Fitness

©Tennis Fitness All Rights Reserved

www.tennisfitness.com
© Copyright 2012. All rights reserved to tennisfitness.com
No. Exercise Work Rest Sets Tempo
1 Single Leg Medicine Ball Leg Drive 20-25sec (each side) 20-30sec 3-6 Fast
2 Squat Medicine Rotation 30-45sec 20-30sec 3-6 Fast
3 Step Rotation 20-25sec (each side) 20-30sec 3-6 Fast
4 Lateral Fast Feet Leg Load 20-25sec (each side) 20-30sec 3-6 Fast
5 Sprint Deceleration 6 Reps 20-30sec 3-6 Fast
6 Rotational Squat Jumps 20-25sec (each side) 20-30sec 3-6 Fast

Warm Up – Always perform a thorough dynamic warm-up prior to starting your program, in order to
engage the nervous system and prepare the body for exercise. (For more information on all our pro-
grams e.g Dynamic warm up, Cool downs etc - visit www.tennisfitness.com)

1. SINGLE LEG MEDICINE BALL LEG DRIVE

• This drill will help improve your vertical jump, and power out of your legs, great for service leg
drive.
• Start by balancing on your right leg. Make sure your core is engaged and you have your knee
slightly bent. As your coach/trainer throws a medicine ball above your head, jump as high as
you can and drive out of your right leg and catch the medicine ball in the air. Then land back
down on your right leg with a bent knee. Throw ball back and repeat this sequence for time.
The aim is to drive out of your leg and maintain balance on your landing.

2. SQUAT MEDICINE ROTATION

• This core exercise will help develop functional core strength through different planes of move-
ment, in particular the rotational plane. Having a strong core can help reduce and prevent
injuries.
• Start by standing with a wide base, holding a medicine ball between both hands at chest height.
Sit back into a squat and at the same time rotate your upper torso side to side. You need to
engage your core and make sure you don’t let the hips shift. You should aim to do 4 rotations
on the way down and 4 on the way up. Repeat for set time. Alternate the side you start the ball
from each time you drop down. The movement should be dynamic and controlled.

FOOTWORK, SPEED AND POWER www.tennisfitness.com

3. STEP ROTATION
• This drill will help improve your rotational power, and core strength...giving you more control
and power through your forehand and backhand, whilst recovering faster out of your shots.
• Start by holding a medicine ball between both hands and keep it at chest height. Stand to the
side with a wide leg base and slightly bend the knees. Swing and rotate the ball forward, whilst
stepping the back foot forward at the same time. Make sure you get good hip drive and make
the movement explosive. Reverse the sequence to get back to the start position and repeat for
set repetitions. This exercise should be performed at a fast tempo with control.

4. LATERAL FAST FEET LEG LOAD

• This drill will help improve your foot speed, generate more power on your loading leg and help
players recover faster.
• Start by having 2 markers placed 80cm a part. Load your right leg and push off, take 2 small
lateral quick steps between the 2 markers. When both feet have passed through the markers,
stabilise and load the left leg and repeat the sequence back. Make sure steps are dynamic and
sharp. Ensure you maintain good athletic posture throughout the drill.

www.tennisfitness.com FOOTWORK, SPEED AND POWER

 5. SPRINT DECELERATION
• This drill is great for improving your deceleration (braking system). It’s important to learn how
to stop efficiently for tennis. Most players always train for acceleration, however deceleration is
just as important as acceleration.
• Start by having 2 cones marked out 5m apart. Stand behind one cone, facing the other cone.
Sprint as fast as possible towards the cone and when you approach it, take small controlled small
steps to slow down. Once you reach the cone, take small rapid steps around the cone to complete
2 full circles. Walk back and repeat for set time. This drill needs to be completed with intensity,
with the focus on the DECELERATION into the cone and small rapid steps around the cone.

6. ROTATIONAL SQUAT JUMPS

• This drill is great for generating power on rotation, and improving dynamic balance and lower
body coordination.
• Start with your hands by your side. Squat down like you’re sitting in a chair, to approximately 90
degrees. Initiate movement with an explosive vertical jump, swinging arms through. Rotate body
around 90 degrees. Decelerate by bending your knees smoothly, land onto toes and then heals.
Return the squat jump rotating back to start position. Repeat rotating body to opposite side.
• This is a dynamic exercise, so jump up as high as possible and whip your body around with
purpose.

For more information on tennis specific warm ups,

cooldowns and recovery programs.
http://tennisfitness.com/warm-up-programs/

Disclaimer – Programs outlined herein should not be performed without consultation with your health professional. Use of
the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm
or injury resulting from this program or the use of the exercises described herein.

FOOTWORK, SPEED AND POWER www.tennisfitness.com

 “Train like a Pro,
Play like a Pro”

As you can see we train different here at Tennis Fitness! We are so happy to have you on our team and
can’t wait to help you reach your maximum potential.

Our programs have come about THROUGH YEARS OF TWEAKING AND TRIALING WITH MANY TOP PROS,
JUNIORS and SOCIAL PLAYERS, we know they work for them and we know they will work for you.

Everyone may have counted you out. But we haven’t and we are going to make sure you are the most
DOMINANT player on the court this year.

If you feel you are ready for these Proven Specific Tennis Fitness Programs, then go ahead and activate
your discount now:

SERIOUS TENNIS PLAYERS ONLY

©Tennis Fitness All Rights Reserved