Men’s Tennis Summer

Conditioning Program
PRINCIPIA COLLEGE STRENGTH & CONDITIONING

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Training Program Outline
Purpose
Building a strong foundation for developing endurance and strength in the summer
months when there is a great allowance for general athletic development.

Program Contents
Videos related to this program can be found on this link.

Underlined text is a link to the video demonstrating each exercise.

In a simple format, you will focus on reactive strength, endurance training and general
calisthenics (bodyweight training) throughout the summer to both lay a foundation for
your fall semester training, but to move toward sport-specific training once the 2015-
2016 academic year begins. This is the point in the year where you can readjust your
goals and determine your success based on how you plan to start your next season or
finish your collegiate career.

Determine your process goals (daily routines), your intermediate goals (stepping stones)
and your outcome goals (aspirations, dreams, and results). You should have several
process goals, a few intermediate goals and a couple outcome goals.

Questions and comments can be directed to philip.green@principia.edu/618-374-5453.

Have a great summer semester!

 Dynamic Flexibility Sets Total Reps Notes
1 12-20
Knee Hugs
Warm Up Routine
Single Leg RDL
Heisman’s
Side-Reaching Forward Lunge
Overhead Backward Lunge
Lateral Squat-Slide
Unders

Static Flexibility Sets Hold/Stretch Notes

2 20 seconds
Cooldown Routine

Cross-Arm Stretch
Calf Stretch
Hamstring Stretch
Figure 4
Butterfly
Straddle Stretch
Hip Twist
Split Stretch
IT Band Stretch
Hands Behind Back
Forearm Flexor Stretch
Forearm Extensor Stretch
Sleeper Stretch
Day 1
Dynamic Warm Up

Reactive Strength Sets Rep-time Tempo Rest

Mercury 2 15 sec Controlled landing 30 seconds
Ankle Bounces
Side Straddled Hops
Front Straddled Hops
Crossover Hops
Diagonal Hops
Bunny Hops
Zig-Zag Bunny Hops

On-Court Endurance Training Reps Duration Rest Notes

Lateral Alley Drill 2 15 seconds Increase each exercise by 1
Vertical Repeater 3 30 seconds to 3 rep each week
Horizontal Repeater 3 minutes
Spider Run 4

General Strength Sets Total Reps Tempo Notes/Rest

Leg Circuit 3-5 15 seconds rest between exer-
Squat 20 cises and 1 minutes between
Lunge 20 sets;
Step Up 20
Squat Jump 10

Cooldown
Day 2
Dynamic Warm Up

Reactive Strength Sets Rep-time Tempo Rest

Mars 2 15 sec Controlled landing 30 seconds
Tuck Jumps
Ski Jumps
Single Leg Lateral Turns
Straddle Jumps
Single Leg Medial Turns
Lane Hops
Single Leg Squat Jumps

Endurance Training Sets Rest Intensity Notes

3-minute run 1-minute walk Medium
10-second bursts 8 30-second jog Fast Split-step into sprint
5-minute jog 1-minute walk Easy
10-second bursts 4 30-second jog Fast Split-step into sprint

General Strength Sets Duration Tempo Rest

Minnesota 1 2 40 seconds 20 seconds
Plank walk to pushup
Straight arm straight leg situp
No arm straight leg situp
Turkish Getup
Cobra
Supine Leg Circles
Supine Leg Thrust
Gopher U Abs

Cooldown
Day 3
Dynamic Warm Up

General Strength Sets Duration Rest Notes

Minnesota 2 3 30 seconds 30 seconds Control is the key!
Alternating Pushup Bridge
Alternating V-Up Hold
Cobra
Crossover Crunch
Inching Inchworm
Oblique Leg Crunch
Pushup Plank
Side Touch

Acceleration Development Sets Duration Intensity Notes

Short hill sprints - various start 2 4 minutes 90%/Fast Jogging after every hill sprint
positions: (3-minute jog
Split Step/Forward betwen sets) Hills no longer than 80 yards
Side Open
Side Cross
Reverse

On-Court Endurance Training Reps Goal Rest Notes

6-Ball Pickup Drill 3-6 Set a goal! 2 minutes

General Strength Sets Duration Notes

‘A’ Series 4 20 seconds No rest between exercises;
Pushup 1-minute rest between sets.
Prisoner Squats
V-Sits
Back Hypers
Pushups w/Clap
Rocket Jumps
Dips
Cossack Extensions
L-Overs
Wrestler’s Bridge
Swimming
Squat Thrusts

Cooldown
Day 4
Dynamic Warm Up

Reactive Strength Sets Rep-time Tempo Rest

Venus 3 15 sec Controlled landing 30 seconds
Line Hops
Buttkick Jumps
180s
Rocket Jumps
Speed Skaters
Wideouts
Squat Freeze Jumps

On-Court Endurance Training Reps Goal Rest Notes

Tennis Agility 2-4 minutes
10-Ball Pickup 3
X Drill 2
Courth Widths (or 17s) 5-8 55 seconds Complete 17 consecutive sprints
or better across court as quickly as possible

General Strength Sets Total Reps Tempo Notes/Rest

Leg Circuit 3-5 15 seconds rest between exercises
Squat 20 and 1 minutes between sets;
Lunge 20
Step Up 20
Squat Jump 10

Cooldown
Reactive Strength Series
Venus
Reactive Strength Series
Mercury
Reactive Strength Series
Mars
 endurance training

3 4 5
2

1 6

START

Spider run
Set up six balls according to diagram and return all balls to the ‘t’ at the baseline

sprint to each ball, retrieve it and recover to the center-point on the baseline, then proceed to the
next ball until all balls have been retrieved

for a variation, start with the first ball on the right-side singles sideline and move around the
court counter-clockwise
.
endurance training

1
START

6-ball Pickup/goal: 35 seconds

Set up six balls according to diagram, sprint to the ball closest to the baseline, and sprint back with
the ball to the baseline. drop and sprint to the next in the same manner until you have returned all
balls to the baseline!
 endurance training

2
1

alley drills - lateral and forward/backward

These drills are designed for developing lateral and linear speed

Lateral means side-shuffling action, facing the net with racket in hand
forward/backward means continuous sprinting and backpedaling facing the singles/doubles alley
 endurance training

START

X-drill
Set up six four balls according to diagram along the singles sideline

begin this drill at the start the center-point of the baseline and sprint to each ball, retrieving it,
and recovering to the next until all balls have been retrieved to the ‘t’ at the baseline
.
endurance training

6
5
4
3

1 1

horizontal repeater
Start at the doubles baseline, facing the net
shuffle laterally to the center service line, sprint back to the starting position, then turn and sprint
across the court to the opposite doubles sideline
now, shuffle laterally (side step) to the center line
And, turn and sprint back to the starting position

perform all repetitions of this drill with a racket in hand

for a variation, perform this drill through steps 1 to 4, then walk back to the starting position and
repeat those steps
.
endurance training

2 4

1
1

vertical repeater
Begin this drill at the baseline facing the net, split step and sprint to the net, backpedal to the center
service line, then split step and sprint back to the net

and, finally, turn and sprint back to the baseline

 endurance training

START

court-width sprints (17’s)

Perform this drill to develop on-court stamina for matches of increasing durations

begin at any doubles sideline facing the outside side of the court (width-wise) and sprint seventeen
widths of the court with the goal of 60 seconds or better