... 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.