... A homemade sandbag

The sandbags for your tennis conditioning program
can range anywhere between 10-100+ lbs, depending
on how you make it, and your current strength
level.

For the purpose of this High Intensity Tennis
Training Segment, I'd recommend using a sandbag
weighing around 20-40 lbs.


20 lb bag for a female
40 lb bag for a male


So, here's what you need:

1. Homemade Sandbag
2. Jump Rope


You'll be doing 6 rounds total.

First place the sandbag on your right shoulder,
and perform 15 squats.

As soon as your done, drop the bag, rest 20
seconds, and move on to the jump rope performing
40 jumps *OR* for a 20 second time limit -
whichever comes first.

That's one round.

Rest 20 seconds and repeat, except this time, you'
ll place the sandbag on your left shoulder.

Alternate shoulders for the sandbag for each
round.

Complete 6 rounds.


Example:


Round 1

Sand Bag Squat - Right Shoulder

20 second rest

Jump Rope

20 second rest


Round 2

Sand Bag Squat - Left Shoulder

20 second rest

Jump Rope

20 second rest


Round 3

Sand Bag Squat - Right Shoulder

20 second rest

Jump Rope (20 seconds)

20 second rest


Again, continue alternating shoulders with each
round until you complete 6 rounds.

As we become more and more tired during a tennis
match, our mind begins to wander, we lose focus,
and we begin to make errors we wouldn't normally
make.

To combat this naturally occurring phenomenon, we'
ve gotta train past the point of fatigue that we
would normally face in a tennis match, and then
force ourselves to concentrate.

The concentration point for this Interval is
jumping rope.

If you've ever jumped rope before (and I'm sure
you have), it's not THAT easy, and when you're
tired it makes it that much more difficult,
forcing you to concentrate.

This tennis conditioning program will translate
DIRECTLY to the tennis courts and not only
improve your recovery time between points, but
also your concentration levels while your
fatigued.