Book Contents


Tennis Fitness Book

Introduction

  • Why Play Tennis?
    • Common Reasons to Play Tennis
  • Benefits of Tennis BPM
  • Pre–Tennis Participation Questionnaire (PTPQ)
  • Components of Tennis Fitness
    • How Your Body Utilizes Energy for Movement

Section 1 – Warm-Up

Section 2 – Cardiovascular Fitness for Tennis

  • Benefits of Training with This System
  • Aerobic Capacity (VO2 Max)
  • Cardiovascular Exercises

Section 3 – Stability (Balance)

  • Body Weight Stability Training
  • Core Stability Training

Section 4 – Coordination

Section 5 – Muscle Size, Strength, Endurance, and Power

  • Benefits of Strength and Resistance Training
  • Legs
  • Chest
  • Back
  • Arms
  • Shoulders
  • Abdominals
  • Lower Back

Section 6 – Speed and Agility

  • Speed
  • Agility

Section 7 – Reaction and Quickness

  • Plyometrics

Section 8 – Cooldown and Static Flexibility

  • Static Stretching

Section 9 – Nutrition

  • Hydration
  • Dehydration
  • Rehydration
  • Why Nutrition is Key
  • Need Food
  • Carbohydrates
  • What is the Glycemic Index? (GI Index)
  • Protein
  • Why Protein Is Your Repair Tool
  • Fat & Lipids
  • Benefits of Fat
  • Benefits of Cholesterol
  • Vitamins
  • Minerals
  • Want Food
    • Processed, Refined, and Inorganic Food
  • How to Select Food
    • Four Reasons to Put Something Back on the Shelf
    • Three Reasons to Take Food Home

Section 10 – Recovery and Rest

  • Sleep
  • Relaxation

Sample Programs for Kids, Teen and Adults

Final Note

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