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Book Contents

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
Section 7 – Reaction and Quickness
Section 8 – Cooldown and Static Flexibility
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
Sample Programs for Kids, Teen and Adults
Final Note

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