Train to be a champion.

Serious Tennis Players,

This is a training schedule that I've put together based upon the Pat Etcheberry tennis fitness program. It takes dedication because you have to make yourself put in the extra time to condition yourself for tennis. It is not for the faint of heart. Make the conditioning program your personal fitness program. You can always adjust it and work in new exercises, drills, and conditioning methods that address the shoulders, legs and core regions of the body for tennis. If you're not sure how to do an exercise look it up on YouTube or ask the instructor at the gym.

Tennis Training Program for a Champion

We seek a program that builds strong, light and fast creatures with quick recovery ability. We need to be strong in the shoulders, have a strong core and very quick in the legs. There you have it: the perfect tennis player. Well almost: you have to be mentally tough which really means not being too tough on yourself so that your unconscious can be allowed to function. It’s amazing when you trust yourself—your racquet will too.

For working out I recommend doing it every day for at least forty minutes. Take Sunday off: go for a swim, miniature golf, golf (a great way to spoil a good walk), hike, drink lemonade and read the newspaper. Treat yourself to fun rest on that day.

Workout for three sets of 10-12 reps that challenge you and move up in weight when it gets too comfortable.

Upper Body

Dumbbell bench press: push upward with weights, pronate wrists outward, weights touch. You are lying on your back on the bench.

Dumbbell shoulder press: you can stand or be seated, push weights above head and then return to shoulder level. Exhale when pushing up. Inhale when returning.

Dumbbell shoulder pullover-to strengthen serve: lay down on bench, the weights are extended back behind your head, even with shoulders. Lift them up above your chest and then return to parallel to body. Careful no to lift too much weight.

Medicine ball forehand and backhand twist: rotation on right and left side of body with medicine ball.

Triceps extension: pushing down from a standing position, lift up to chin, then, push arms down straight, keep good balance, isolate your arms in this exercise.

Biceps curl: hold for a brief moment at the top of curl and release slowly down. You can stand or be seated.

Band exercise—row, overhead, 45 degree angle: take a stretchy band and extend arms above your head, straight, then pull both arms out to shoulder level, keep elbows slightly bent.

Neutral stance/open stance with weight: swing with a light weight. This works trunk rotation for both forehand and backhand. Swing your form of a tennis swing with the weight in your hand. You can also do this with a medicine ball with two hands. Use tennis footwork as you do it. Include the serve, volleys, return of serve, and overheads in your workout.

Reverse hyperextension: lay down on stability ball on a bench, facing down, grab bench with arms, and lift legs up to level with back and then lower.

Wrist curl: forearms facing up on top of legs. You can use a barbell.

 

Lower Body

Front Lunge: One leg out, bend to ninety degrees and push back. You can do this exercise with dumbbells in your hands, with your hands down by your sides. Keep knee from going past your toes.

Side Lunge: Same, but more out to side. Keep both feet facing forward during these lunges and your back straight. You can lunge "around the clock" with your legs as long as you keep bot toes forward and back straight. Add dumbbells for more challenge.

Single Leg Lunge: face a high placed barbell, set a small bench behind you, place the top of one foot on the bench, then, grasp the barbell and place behind head on shoulders, then, do knee bends on one leg. After that repeat the routine on the other leg. Don't let the knee go past ninety degrees on the bend.

Squat on Balance Pad: keep your balance. You can use a barbell for extra challenge. Do knee bends with the weight on your shoulders, while on the balance pad.
 

One-foot Balance on Balance Pad

Leg Extension: extending legs out (works quads) from seated position.

Leg Curl: Lay face down on machine, curl legs up to lift weight. Works Ham Strings.

Leg Press: pushing weight with legs while on back.

Jump Ups: Bend knees down and jump up as high as you can and lift arms to the sky as you do it. Helps vertical lift. You can do this with a medicine ball as well.

Calf Raise: lift heels up and stand on balls of feet and then release back down. You can do these with a medicine ball or dumbbells as well.

 

Agilities

Warm-up:

Sidestep side to side, front foot overs only side to side, back foot behind only side to side, dynamic stretches, shadow open stance forehand backhand swings with one foot step outs only, same with neutral stances (remember the cone drills we did), shadow serves, stretch lunges, shoulder band stretches, and you’re ready to go.

On a court start in the middle of the service box and for 30 seconds tap the singles sideline with your racquet and then the center service line as fast as you can. This will spike your heart. Record the result, rest 30 seconds and repeat two more times. It takes two and one half minutes but it burns. Try to improve your scores. It will show you if you are in shape. You should not go down in the third run if you are in shape.

 Another drill for thirty seconds is to start at the center of the baseline and run to the sideline….(three feet up the sideline; you are cutting down angle here) and swing over a marker (cone, ball, water bottle etc.) and then return to the middle. Do this as fast as you can. Rest for one minute and then try going the other way (backhand if you started on the forehand) and record that result. This will show you if you are quicker moving to the left, right or the same.

 For running (less is more). We need quick explosiveness. We play hard for a few seconds and then have fifteen seconds before starting the next point. Day one work for an easy run (not jog) for one minute and then run a little harder for a minute for twenty minutes not including the warm-up and stretch down. Day two run fast for 15 to 30 seconds and then rest for 15 to 30 seconds. Gauge your own body and how it feels. Day three run at a constant swift pace but doable for the entire journey. This type of running will best condition you for tennis.

 You design your own program:

It might look like this………..

Sunday: Special time off

Monday: Upper Body/ Court Agility

Tuesday: Run

Wednesday: Lower Body

Thursday: Run

Friday: Total Body/ Court Agility

Saturday: Run

 It doesn’t take much to make gains with fitness if you make it “short and sweet”

You’ll feel great and look good in the mirror. Play tennis when you can.

Coach Pease

Etcheberry Tennis Fitness Coach

 P.S. You tube search Etcheberry footwork drills and the other gym work if you’re not sure what exercises to do. Everything is right there on film. You don’t need an expensive gym to stay in shape. Heck all you really need is a couple of milk cartons filled with sand (small ones and big ones). I'll add more videos for you in the future.
 

http://www.youtube.com/watch?v=x20t9lSebh4
http://www.youtube.com/watch?v=AZ03OKVjNE0
http://youtu.be/nqXf1Ee1_sQ
http://youtu.be/tXSHMEMvKqM
http://youtu.be/yka4o_BprTc
http://youtu.be/JtGXM9Br_pQ
http://youtu.be/n8zDHozYQgQ
http://youtu.be/ImmZfBtYvR0
http://youtu.be/qZAjSkF0ji4
http://youtu.be/8XpYZotVZOY




 

Developing 5-7 year old Tennis Players

     Marc is developing strong tennis skills as a five year old. The red ball makes it easier to rally.
At this stage of development I teach hitting on the mini nets or using the service box areas. It's also a good idea to let players use regular tennis balls in their training. This way they can transition to full court with a feel for the ball. In general though, little racquets need to hit with lighter balls due to strength and stability issues. They can shape the ball easier when rallying.
     Another thing to keep in mind when training very young players is to keep it fun. Give them fun targets to shoot for: baskets, cones, pick-up tubes, boxes, cans etc. Perhaps set a goal, if they hit ten targets they get ten points. The points then can be converted to prizes, a tennis ball, a t-shirt, a hat, a sticker, anything that keeps it fun and challenging. Technique is great but it needs to be snuck in there with competing for something. This way a coach is helping the student achieve their goals which is what a coach is all about. It is an outcome based approach using a game format.

Junior USTA Tennis Tournaments

Hey everyone,

I just thought I'd go over the process of getting into USTA tournaments for juniors.

First: sign up for the USTA which is located at http://www.newengland.usta.com/Juniors/junior_tournament/.
It's a very reasonable investment in your tennis future. The tab says join or renew. You will then get in the USTA system be eligible to play in USTA events. You also get Tennis Magazine and another digital tennis magazine.

Two: then click the schedule button and that will prompt you to search for tournaments (I'll show you what you're searching for). Select one that you would like to play and that will take you to the tournament web site where you then can sign up for the event using your USTA membership information and a credit card. Most Juniors events run about $45.00 for tournament. There is also the cost of gas getting to the tournament and preparations (lunch, sports drinks, waters, and snack bars, racquet, grips, jump rope, towel, etc). Plan to get there early as you never know how traffic is going to be. It's no fun running in the door at the last second or late. Get there early and warm up in the parking lot before the matches start.

Three: the events are for fun first and learning. If you keep that in mind then you will always be working on improving your game which is the most fun of all. Don't worry about results, focus on learning and the time you spend with your family going to the event and the day. Perhaps you will make new tennis friends.

Here is the path-way for juniors:

8 and Under: use 1/4 of a court with little racquets up to 23 inches, and smaller nets. They use red balls or sometimes foam. Nice for long rallies. The scoring for this group is 12 point tie-breakers. First to win seven by two points wins the tie-breaker. They play many kids.

10 and Under: use about 3/4 court with a regulation net, racquets up to 25 inches, orange ball, and play first to win four games by two with a tie-breaker (12 pt at four all) and they play a 12 point tie-break to determine the third set if there is a split. They play many kids.

12 and Under Level 7: They use a full court with either a green ball (or green dot on it) or a regulation tennis ball depending on the tournament (check so there are no surprises for you). Greens play slower then regulation and you should train accordingly to your ability. Level 7s is where most players start in an age group. Regulation racquets are now allowed.

12 and Under Level 6,5,4,3,2,1: This is where strong competition begins and competitive tennis at a high level is measured with National Ranking.

14 and Under Levels 7,6,5,4,3,2,1

16 and Under Levels 7,6,5,4,3,2,1

18 and Under Levels 7,6,5,4,3,2,1

If you are just getting into an age group  start with level 7. You will find it very challenging.
The strategy is to play your age group but start playing up a group one year before you have to move up based upon your birthday. That is so you can get a foot hold in the next group. If you start having some success in a level 7 then try level 6. If you have success at level 6 then you will have section ranking and a chance at playing college tennis. Some of our players have played in level 2 and 3 events and have gone on to obtain college tennis scholarships and college tennis opportunities.

It takes the help from the family to get started and keep it going. It's a lot of fun. I've done it for many years and still hit the road on weekends to watch my little guy and students. You'll travel all over New England. Select what works for you.

In addition to your lessons you should:

run regularly: sprints and longer distances

condition: push-ups/ ab workouts/ squats/ lunges/ wall-sits/ etc. 
as you get older you should be on a tennis fitness training schedule which I will post on this site.

practice: hit against a wall, have your mom or day feed you balls and you run and hit them over the net; ask a friend to hit with you.

Study: you need to do well in school to have the best opportunities

Nutrition: you have to eat the right foods in the right amounts and keep hydrated. I'll give you more on that later as well.


Other sports: sure do what you would like to do but as you get older you may have to taper other sports down to be more successful in tennis (there is that balance which you decide is best). I've seen some great basketball, soccer and cross country athletes make great tennis players.

I hope this helps.

Coach Pease
Falmouth Sports Center/ Tennis Director
Salve Regina University/ Men's Varsity Head Coach

Championship Training

Summer of 2012 with the Championship group.
A great team of individuals.

Junior Awards for Tennis

Back in the 90's the USTA came out with achievement awards for juniors working on their games.
The levels are:
Beginner
Advanced Beginner
Intermediate
Advanced Intermediate
Advanced

Each level has a set of requirements to pass before moving up to the next. It reminds me of the Red Cross with their swimming badges I used to get at Old Silver and Chappy back in the day. What's great about these awards is that you are competing and improving yourself. When you give kids a goal and a patch (they're green and have crossed tennis rackets) they'll strive harder to improve. Look back at this post as I'll list the various level requirements. Contact an emblem distributor and design your patch.


Beginner:

1. 50 ups
2. 25 downs
3. 50 alternating
4. Behind the service line place five consecutive forehands in play.
5. Standing at least twenty feet away rally five consecutive ground-strokes against a wall.
6. Standing behind the service line return six out of ten balls tossed alternately to your forehand and backhand.
7.With a partner rally at least three times each with one bounce. Using a shorter court is okay..

Advanced Beginner:

1. 100 downs  50 ups 100 alternating
2. Return 10 consecutive balls tossed alternating to your forehand and backhand.
3. Standing behind the baseline place 15 consecutive forehands into play.
4. Serve 10 balls into each service box (5 each side must land in).
5. Standing at least twenty feet away hit ten ground-strokes against a wall.
6. Volley at least ten balls tossed to you at net.
7. With a partner rally six times each including at least two backhands.
8. Demonstrate knowledge of the rules, game play and code of conduct.

Intermediate:

1.Behand the baseline return 10 out of 15 balls tossed alternately to your forehand and backhand (the tosses may be placed deep, short or to the side).
2. Against a wall hit 15 consecutive forehands and then 15 backhands.
3. Serve 5/10 to the deuce court and then 5/10 to the ad court.
4. Return 8 balls served to the deuce court and then to the ad.
5. Volley 10/15 balls tossed alternately to your forehand and backhand volley.
6. Lob 10/15 balls tossed to your forehand and backhand.
7. Return 5/10 lobs as an overhead.
8. Rally ten times each over the net with at least three backhands.
9. Reflex with a partner 10 times each.
10. Play one match of singles.
11. Play one match of doubles.



Advanced Intermediate:

1. From the baseline return 15 out of twenty balls tossed alternately to the other back court.
2. Hit 20 forehands and twenty backhands against a wall twenty feet away.
3. Serve 10/15 to the deuce 10/15 to the ad.
4. Return 10/15 from the deuce and 10/15 from the ad.
5. Volley 10/15 tossed alternately.
6. Lob 10/15 tossed alternately to your forehand and backhand.
7. Hit 15/20 overheads.
8. Rally 15 each from the baseline.
9. Reflex volley 15 times each.
10. Play one match of singles.
11. Play one match of doubles.


Advanced:

1. Rally 20 balls in a row down the center lane of the court with a partner.
2. Hit 15/20 forehands cross court deep, 15/20 down the line deep, and 10/15 mid cross court.
3. Repeat the same sequence on the backhand side.
4. Serve 6/10 wide, T, and extra wide in the deuce box. Repeat in the ad box.
5. Return 15/20 cross court forehands (deep) from the deuce box.
6. Return  15/20 cross court backhands (deep) in the ad box.
7. Reflex volley 20 times.
8. Lob 15/20 balls tossed alternately deep in the court.
9. Hit 10/20 overheads in the corners deep.
10. Hit 10/20 drop shots that bounce before the service line three times (both forehand and backhand sides).
11. Play two singles matches and two doubles matches.

Tennis Playing Styles

There is the counter-puncher: the player who keeps balls in play with adequate pace bout does not over-power their opponent. They wait patiently for opportunities and win points by their attrition or by given opportunity. This is a cautious but opportunistic type of player. There is the retriever: a player who gets the ball back but doesn't supply much pace. They often add height to the ball with little spin. Other names for this player include, pusher, and moon-baller. Their lack of pace drives you crazy and if they are consistent and fast enough they can beat anyone, especially on clay or outside in the wind for their ball becomes a knuckleball that becomes difficult to time. Then there is the aggressive baseline, this player hammers the corners until he/she gets an opportunity and then hurts and finishes. The serve and volley specialist is someone who constantly rushes the net and puts quick pressure upon his/her opponent. Few players do this anymore but if done well it will blow people away.
  We all start off as counter punchers that develop our game styles based upon our speed, power, and natural talents. Game styles choose you rather then you selecting your game style. Success in competition with play selection develop the ultimate player. Develop a solid all-around game first and then specialize as needed to win your matches.

Tennis Equipment

 There is an art to the game of singles and it starts when you get ready for your match. It starts with all the off court training you do, your diet, rest, and equipment. It includes researching your opponent's game either in the warm-up or mentally before you step on the court. You should have a good idea of what you do well, what your opponent does well, and what gives you both a problem. You should have the right equipment to boot.
    Let's hit equipment first. I like to have five racquets of the same model and grip freshly strung and ready to go. Bill Tilden also had five. At first you might think--"hey, I don't use five racquets in a decade." Two should be of tighter tension, two of medium, and one of lower tension. If you break a string you still could be in trouble. Conditions change, people change, and racquet tensions change during a match. Broken strings are no big deal but broken tennis hearts are the worst. Don't let that be an obstacle. Get the equipment right. Hell, call me and I'll give you a deal on racquets. I can't believe how people will spend over $2,000 plus on tennis court time and memberships while at the same time be so cheap as to play with a racquet worth $40.00. That's nuts. Give up a few plays per year and get at least three decent sticks to use in battle. What about strings? If you swing big enough go with big banger (Savage has a great crisp feel). If you don't then go with Wilson NXT or Sensation. Try putting Big Banger in the mains (a little less tension) and then the NXT Max or regular in the crosses. It's that simple. I like 55lbs in the mains and 59 in the cross for hybrids with the BB in the main (allow 4-5 less with the mono filaments because of the stiffness. That's with small mid size performance frame. If you use big rackets then add a few pounds to your tension. What about shoes? Get shoes that fit. That's number one. How many? Two, one for each foot. Seriously, get three pair and rotate them just like racquets. Think about it. These are your racing tires. Don't play in beat shoes. It's just as bad as beat strings and racquets. It's not crisp and fresh and it "stinks." What about socks?  Socks--got to go with Thorlo. Those things will last for years. I have manged to wear out toes on those things but theirs not many people who've suffered that fate. After that I like to layer with Wilson socks--a thinner over sock which fill out the shoe. Shirts--if you play on the grass you're supposed to wear all white, if you're in your tennis club wear a comfortable shirt that doesn't scratch. Personally I like a thin cotton tee shirt or tech shirt (it drys quicker) And I like it to fit right--not like a tent or like a 1950's tight tee with a pack of cigarettes tucked in the sleeve. Logos, don't like them because I don't liked being branded.
 Over- Grips--go with the Wilson Pro Grip for a sticky feel unless your playing in the steaming heat (it gets slippery) in which case you should go with Tournagrip (the blue one that absorbs moisture). I've never used powder but I will if I ever need it. The under grips on most frames are great until you use them a few times. Get use to changing grips fast when needed. Flipping pro grips over will save you some coin and the underneath side provides a unique sandy feel which can be preferable when your sweating like a pig. The underside of Tournagrips are not as good as the top side (which is tough to tell when you take em out of the pack) but beats a worn top side hands down. There are a few people who still you gauze (sticky slippery mesh) who have played since the seventies. There's not many using this product anymore. It went out with BlueStar tennis strings.
  Rackets--There are so many out there. Your game demands you have the right one. I like the Wilson line. The Pro Staffs are great for feel and control while the new juices are powerful beyond belief. Light isn't always right because you have to generate more speed to get the same power. Heavier rackets provide easy power.