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

• 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