Benefits of Jumping Rope for Tennis Conditioning
             Helps with balance, body control, and maintain good technique while building high levels of aerobic and anaerobic endurance. Improves hip and pelvis rotation for striking, timing of your shots, and body rhythm. Conditions legs for series of tennis movement improves jumps for serving, striking, and  returning the ball. Improves hand and foot speed as well as your footwork during reacting time. Decreases the risk of ankles and foot injuries

Injury Prevention
            The most common injuries tennis players experience is in their shoulder and elbow. It is important to strengthen the internal and external rotators to prevent shoulder injury as well as building up your triceps and biceps to prevent injury in your elbow. When lifting make sure to concentrate on full range of motion to increase strength and flexibility in your elbow joint.    

How to Train for Your Tennis Game
             Your training program should focus your court quickness and speed, emphasizing more on quickness. Your acceleration and quickness is more important than you speed, your longest run to a ball will last no more than 2 seconds and most points will last no more than 5-10 seconds. Short sprints, changing directions, and moving forward, backwards, and laterally is very effective for your tennis gains.   Your foot speed is extremely important for you to cover the court and get to balls so you can prepare for each shot. You need to be able to move forward, backwards, and laterally and if you improve your quickness you will win more points, therefore winning more games.  

Major Muscle Groups used in Tennis
            The muscles that need to be trained the most for the best tennis results are calves, hamstrings, hips, mid-section, shoulders, and wrist. You overall balance is also important to keep a solid swing and solid court movement.  You must train both sides of your body to keep in well balance.  Keeping your body fit with limited body fat and will allow you to have good posture decrease the chances of you leaning forward.

Training During Your Off-Season 
         During you’re off season your focus is to enhance your muscle endurance and explosive power.  Endurance training will build your stamina that will allow your muscles to work longer without getting fatigued.  You will train with low weights and high reps (20 reps) to focus on your muscle endurance.  Your lifts should be rhythmic and have short rest periods between sets, taking no more than 6 seconds to rest.

 Explosive training will build up your speed and explosive power.  You will train with medium weights with medium reps (15 reps) and concentrate on increasing your left speed.  Make a note that lower back, rotator cuff, and mid-section exercises should never be lifted with speed

Training During Your Pre-Season
            During your pre-season your will want to focus on increasing your weight, decrease your reps, add more sets, and incorporate tennis movements that engage your entire kinetic chain and include rotation exercises.  

Training During Your In-Season
           During your in-season your will train to maintain your fitness level. You will strength train two days a week focusing on endurance, strength, and explosive power movements.

 
To Become Faster on the Court You Must Train FAST
            Your training program should focus on polymeric and complex movements, while adding explosive lifts in your workout routine.

Endurance in Tennis
              Endurance in tennis is maintaining you explosive power, reaction time, recovery and still maintain skill during long points and matches.
  
Core Training in Tennis 
             When training you core it should never be isolated because your core is never isolated in movement. Your abdominal muscles work together with your hip and back muscles during activity.

The Importance of a Good Ready Position
             In your ready position you should be relaxed, your weight shifted to you toes, staying light on your feet, and slightly leaning forward to gain an extra sec or two in you first step to go after your opponents next shot.