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Top Outdoor Tennis Fitness Exercises - Tennis Fit Blueprint
Rating: 4.4 out of 5(33 ratings)
303 students

Top Outdoor Tennis Fitness Exercises - Tennis Fit Blueprint

Are You Ready to Take Your Tennis Fitness To the Next Level?
Created byJan Metelka
Last updated 2/2023
English

What you'll learn

  • You will learn all about correct stretching and tennis warm up methods used by tennis pros.
  • You will know what exercises to use to strengthen your legs and your overall movement.
  • You will increase your speed around the court.
  • You will be more flexible, and your cardio will be at a different level.
  • You will increase your stamina and you will never get tired in your match after completing my trainings.
  • I will teach you some of the most effective outdoor fitness workouts that will help you transform not just your fitness, but your whole tennis game.
  • I will show you beach training, forest training, and some of the best exercises with a medicine ball.
  • You will learn footwork fitness exercises.
  • You will get stronger in your abdominals area and you will unlock your hips for better results on the court.
  • You will know exactly what to start working on right now in order to take your tennis to the next level.
  • And all of this without need for a gym, YES, you can do all of these exercises in any outdoor area.

Course content

2 sections • 34 lectures • 2h 10m total length

  • Introduction5:13

    In this course I will show you some of my most favourite and most effective outdoor tennis fitness exercises that I like to do on week to week basis and that are proven to strengthen your overall fitness for tennis and prepare you more for your next matches.

  • Stretching & Warm Up11:36

    In this session I will show you how I stretch and warm up before each training session, also some additional warm up exercises before the tennis match.

  • 4 Tennis Fitness Exercises To Strengthen Your Legs & Movement17:57

    In this tennis fitness sessions Im gonna show you my favourite 4 fitness exercises that work great to strengthen your legs and overall movement on the tennis court.

  • Speed Around The Court Exercises - Intro1:41

    In this tennis fitness sessions Im gonna show you my favourite fitness exercises that will help your overall speed around the court.

  • Speed Around The Court Exercises - Stretching2:15

    Always make sure you stretch a lot, before any fitness exercise!

  • Speed Around The Court Exercises - Skipping1:32

    Skipping is not just great warm up, but also amazing whole body workout.

  • Speed Around The Court Exercises - Stretching with Elastic Band2:00

    Its also good to stretch with elastic band before starting the sprint exercises.

  • Speed Around The Court Exercises - Tennis Hexagon Exercise5:08

    Tennis Hexagon Exercise is one of the best ones to really strengthen your overall movement around the court and get that well needed speed to cover the whole court.

  • Speed Around The Court Exercises - Short Intensive Sprints3:19

    Another great exercise to accelerate your movement around the court.

  • Speed Around The Court Exercises - Walking Squats2:15

    One of the best exercises to strengthen your glutes and overall legs strength.

  • Speed Around The Court Exercises - Sumarry5:19

    Lets summaries last exercises and what to focus on.

  • Beach Training - Intro1:11

    If you do have an access to the beach or a sandy beach volleyball court, then these 3 exercises are MUST DO for you! I do these on weekly basis, and they massively help my movement around the court.

  • Beach Training - Short Sprints in Low Position1:30

    This simple exercise is very effective as running in sand is more difficult than on the court, so you will regain that needed strength to be fast around the court much quicker when doing it on the beach.

  • Beach Training - Crossover & Sidestep Recovery1:36

    This is a great exercise which will help your recovery on the court. You will be much faster and be able to cover the court much quicker.

  • Beach Training - Beach Tree Exercise2:58

    One of the best ones you can do, as it strengthens your legs, speed and also flexibility around the court.

  • Forest Training - Intro1:09

    In next 5 sessions I will show you some exercises that I like to do when Im out in the country side, you can also do them in the park, or just outside in a nice green area.

  • Forest Training - 4 x 50 Metres Sprints1:25

    Fantastic exercise that anybody can do, just mark about 50 metres and do 4 sprints up and down about 2-3 times per session. Great to improve your overall speed on the court and strength in your legs!

  • Forest Training - Skipping 100-150x2:05

    Again, another skipping session, this time on the grass, which is more softer for your knees. Skipping is one of the best things you can do every day and will really strengthen your whole body.

  • Forest Training - Walking Squats2:26

    One of my favourite ones, great for your glutes and overall strength in your legs.

  • Forest Training - Sprints Up The Hill2:04

    Sprints up the hill are great, really tough and you will feel it in your legs. Do as many as you feel comfortable with.

  • Speed & Footwork Exercises - Side To Side Movement1:03

    Some of my favourite exercises that work really well to add the speed into my game are in this section.

  • Speed & Footwork Exercises - Knees Up Over The Cones1:24

    This one works great for your glutes, overall reaction and speed and flexibility too.

  • Speed & Footwork Exercises - Sideways Slalom Between The Cones2:02

    Another essential exercise for the all court mobility.

  • Abdominals & Hips Exercises - Resistance Band Training5:48

    In this section you will learn some of the best exercises that I use to strengthen my abdominals and hips.

  • Abdominals & Hips Exercises -Sit Ups2:45

    Sit ups are great for your abdominals, and you can do them almost anywhere too, make sure you keep your back straight as much as you can.

  • Abdominals & Hips Exercises - Legs Lifting Side To Side0:52

    One of the best ones to really strengthen your abdominals and also their flexibility.

  • Abdominals & Hips Exercises - Holding Legs Position1:39

    Another simple, yet very effective exercise for your abdominals.

  • Abdominals & Hips Exercises - Hips Stretcher1:39

    One of the exercises that will unlock your hips and you will be more flexible in those parts of your body.

  • Abdominals & Hips Exercises - "The Candle"1:17

    "The Candle" does it all really, if nothing else will work for you, then this one will do!

  • Medicine Ball Exercises6:46

    Exercising with medicine ball is for me one of the most crucial elements. Great for core, great for body rotation and hips strength and great for whole body also. If you are not using medicine ball yet, you must do this!

  • Top Outdoor Tennis Fitness Exercises - Extra14:20

    Here are some extra video sessions that you can also do, choose the ones you like and ones you need to do.

  • Top Outdoor Tennis Fitness Exercises - Extra 213:49

    Here are some extra video sessions that you can also do, choose the ones you like and ones you need to do.

  • Summary2:20

Requirements

  • Basic knowledge of exercising needed, medicine ball and skipping rope will be essential. Anybody, anywhere can do this.

Description

Do You Struggle With Your Tennis Fitness?

Do You Feel Tired in Your Matches?

Do You Need To Improve Your Movement, Your Cardio, Your Flexibility and Want To Last in Those Long Matches and

Ultimately Just GET SUPER TENNIS FIT & READY To Win More?

(No Discounts!!!  This is Valuable Quality Course which took 9 months to put together, for Serious Intermediate to Advanced Club Tennis Players Only!!! )


ULTIMATELY, DO YOU WANT TO TAKE YOUR TENNIS FITNESS TO THE NEXT LEVEL? CHECK OUT MY NEW ULTIMATE TENNIS FITNESS TRAINING PROGRAM & NEVER GET TIRED IN YOUR MATCH AGAIN!

You playing a match, it gets to the 3rd set, you both play very equally and hoping to win this match. Suddenly at 3 all in the third you are feeling a cramp in your right leg, then left leg gets another and you feel like "Oh my, how am I gonna finish this match...the result is, you could not keep up with the guy, because your body could not handle more...Lots of tennis players underestimate how important fitness in tennis is! The consequences of bad fitness are huge. You can't win matches, you can't more well, you can't beat guys who are fitter, and you will never beat the pusher if your fitness is not up there...

Tennis fitness is one of the most important factors in our game. Simply put, if your fitness is not where it needs to be, you can never reach that better level of your game. After more than 12 years on court as a tennis coach, I know how important fitness for tennis is, and just by seeing how some club tennis players struggle with their game because they are not "tennis fit" I have decided to share my knowledge with you and to help you in this area. Since I was a kid, our coaches in club always pushed us into doing a "fitness" after sessions on court, and thanks god they did. Im so thankful that I went through what I went through.

Not that it helped my game, but I also learnt how I can work out without need for gym.

yes, gym also helps, but its not needed really if you know how you can work out outdoor.

Take Andy, one of my long time students from London. First time we started to train together, Andy was technically pretty decent tennis player, but he lacked tennis fitness. Step by step I started to work with him more on the fitness side of his game, and guess what? in 5 weeks he was playing at a much better level, and in 3 months time, he was completely different tennis player.

I've been following all trainings from Jan, and I must say the "Outdoor Tennis Fitness Exercises' did the trick for me, as I really needed to take level of my fitness to the next level to be able to apply Jan's PLB Tennis Method. So, this training program is a really very valuable for me and it pushes me to get stronger on daily basis! Thanks Jan!, Andy M., UK


You see, Andy's transformation was exemplary. He would follow all trainings I showed him and he was skipping every day for 15 minutes on his little garden just outside his house.. The determination was the key, Andy wanted to see better results, and I showed him what tennis pros do, and what he can start doing right now to take his tennis to the next level.


In this online tennis fitness training course you will Discover:

  • ​​How to improve your Cardio and your overall physical shape so you can outlast your opponents like never before.

  • How to take your tennis fitness to absolutely new level so you can feel more comfortable playing "virtually more in shape" players.

  • What best exercises and workouts you can do anytime to keep strengthening your legs, your core and your upper body.

  • How to faster around the ball and how to get more flexible and more agile.

  • ​Some of the most effective outdoor fitness workouts that will help you transform not just your fitness, but your whole tennis game without need to pay extra for a gym or a fitness instructor.

  • ​How to prepare for your training or your match so you can perform at your best level.

  • ​How to stretch properly and how to avoid injuries, so you can enjoy playing tennis for many years to come.

  • ​How to get in absolutely amazing "Tennis Fit Shape" following my specific 4 Weeks Tennis Fitness Training Plan!


WHEN YOU GET STRONGER PHYSICALLY, YOU WILL GET STRONGER MENTALLY. THIS GOES HAND IN HAND!  Jan Metelka


"Top Outdoor Tennis Fitness Exercises" is an ultimate collection of tennis fitness workouts that anybody can start doing right now without need for a gym. All exercises are proven both by ATP tennis pros as well as all club tennis players. Easy to follow and apply to your daily/weekly plans. Jan's years of experience is evidently notable in this fantastic collection. All exercises are designed to help your endurance, your cardio, your overall movement and your flexibility. After completing the training program and following your own fitness training program you will never lack the power, energy and needed level of fitness to finally start winning your tennis matches with ease.


SO, ARE YOU READY TO TAKE YOUR TENNIS FITNESS TO THE NEXT LEVEL?

If so, Im looking forward to show you how you can transform your tennis fitness and how you can ultimately become a much better tennis player as a "Tennis Fitness" is the KEY here! See you on the inside...




Jan Metelka

Founder of PLB Tennis Method

USPTR Performance Pro Tennis Coach

Who this course is for:

  • This course is ideal for all club tennis players from beginners to advanced players, who want to transform their fitness and don't like to go to gym.

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