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Ultimate Tennis Fitness
START HERE
Module Intro
1. The 4 Pillars
2. Tennis Fitness
3. Pros vs Rec Players
4. Kovacs Institute
Module Summary
Module 1: Warm-Ups
Module Intro (and printable workout guide)
1. Heel Walk
2. Lunge with Rotation
3. Airplane
4. Knee Hugger
5. Side Lunge
6. Arm Swing Series
7. Shadow Swings
8. Shoulder Series Warm-Up
Module 2: Pre-hab
Module Intro (and printable workout guide)
1. External Rotation (Shoulder)
2. 90/90 External Rotation (Shoulder)
3. Shoulder Retraction w/Ext. Rotation
4. Monster Walk (Hips)
5. Single Leg Stand-Ups (Hips/Legs)
6. Plank Series
7. Calf Series
8. Module Summary
Module 3: Court Drills
Module Intro (and printable workout guide)
1. Alley Hops with Holds
2. Alley Hops Fast
3. First Step Service Box Drill
4. Band Forehand & Backhand Rotations
5. Spider Drill
6. Line Jumps (Doubles & Singles)
7. MK Drill (with printable PDF)
8. Module Summary
Module 4: Recovery Exercises
Module Intro (and printable workout guide)
1. Foam Roll Series (Lower)
2. Foam Roll Series (Upper)
3. Tennis Ball Series (Upper)
4. Stretching (Lower Body)
5. Stretching (Upper Body)
6. Self Massage (Forearm)
7. Module Summary
Module 5: At Home (10 minute workout)
Module Intro (and printable workout guide)
1. Lunges
2. Side Lunges
3. Hip Bridges
4. Planks
5. Band Pulls and Presses
6. Band Rotation Series (FH & BH)
7. Tricep Chair Dips
8. Wall Sits
9. Line Jumps
10. Cool down Elbow/Hip posture
11. Module Summary
BONUS Module 1: Flexibility
Module Intro (and printable workout guide)
1. The Use of The Stretching Strap / Hamstring
2. Calf
3. Quads
4. Internal/External Hip
5. Figure 4
6. Tricep Stretch
7. Shoulder Elevation
8. Module Summary
BONUS Module 2: Nutrition
Module Intro (and printable Improving Energy guide)
1. PRE-Match Nutrition
2. DURING-Match Nutrition
3. POST-Match Nutrition
4. Hydration for Tennis
5. Improving Energy
6. Supplementation for Tennis
7. Module Summary
BONUS Module 3: FAQ with Mark Kovacs
Module Intro
1. Work / Rest Ratios
2. Endurance
3. Gym Exercises
4. Fitness Testing
5. Hot Weather Endurance
6. Unique Tennis Movement
7. Recovering Between Points
8. Cross Training
9. Core Stability
10. Proper Hydration
11. Avoiding Soreness
12. Back Pain
13. Cramps
14. Module Summary
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5. Single Leg Stand-Ups (Hips/Legs)
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