College tennis workout programs

This accommodating, well rounded academic experience provides students the time to develop their athletic talents to their highest potential. Programming at Grandview fosters creativity, community service, and academic success. Grandview offers unique, student-centered programs meant to inspire learners, a safe, nurturing, and challenging environment with an emphasis on character development and service.

Its personalized college counseling program has graduates accepted to top-tier colleges and universities nationwide. For more information about Grandview, please visit grandviewprep. Dormitory Each dorm room houses two students during the academic year. There is a bathroom between each pair of rooms which is professionally cleaned on a weekly basis.

Boys and girls are housed on separate floors in the dorms. All rooms are air-conditioned and equipped with cable hook-ups, safe wireless internet access. Each floor has security cameras and counselor rooms. On the first floor of the dormitory, there is the cafeteria, lounge, laundry room, and a student common area. The Student Services staff daily inspects rooms, bathrooms and common areas to ensure appropriate living conditions.

Boarding students eat breakfast, lunch, and dinner in our Cafeteria. To satisfy appetites from varied backgrounds and cultures, Evert Tennis Academy provides an ample range of cuisine and multiple nutritional selections for each meal.

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Boarding includes: accommodations, 3 meals per day, tennis program inclusive of fitness and mental training and local transportation when available. The academic school needs to be paid separately. The prices above do not include school. Students typically enroll in the Academy at Evert on an annual or semester basis. Perform the following tennis weight training routine 2 days a week for weeks. It focuses on the major muscle groups and aims to strengthen the whole body.

It should be performed during the off-season when you have a break from playing tennis entirely. Complete the exercises in order and try to leave at least a day or two between sessions. You should also warm up with 10 minutes of light aerobic exercise before a tennis weight training session and cool down with 10 minutes of light exercise and some stretching exercises. You should also perform a rotator cuff and forearm program with light weights days a week. This can be done easily at home and should take no more than 20 minutes to complete.

Try to complete the program on separate days to your weight training sessions. Maximal strength training should not be started until a foundational tennis weight training program has been completed.

Follow the program below for sessions per week over 6 weeks. This should coincide with the latter stages of your off-season, again when you are not playing any competitive tennis.

You should also continue with the rotator cuff and forearm program 2 days a week. The first part of the periodization includes tennis testing, competition planning and scheduling, training phase, technique, strategy, tactical, tennis specific, training on types of surfaces such as hard and clay courts and much more.

Click on the picture or link to see the second part of the periodization plan for the Nutrition, Physical and Mental Conditioning. This plan and schedule include training phase, endurance, strength,motor skills, training load, psychology, nutrition, speed, agility, balance, flexibility, running mechanics, aerobic power, anaerobic power, anaerobic capacity and much more. Our method takes into consideration the different needs, goals and levels of the players, from the novice to the professional athlete.

Our Periodization Method is divided into three cycles: the Macro Cycle the long-term plan , the Mezzo Cycle partial planning in the short term, keeping in mind the overall objective of the Macro Cycle , and the Micro Cycle includes the fundamental parts of the training. During the Micro Cycle, we organize the sessions in accordance to the biological results of the athlete.

The Mezocycle is divided into five phases:. Training to adapt, Solid foundation in every area. High Volume, Low intensity. The emphasis in this period is to develop muscular and cardiovascular endurance. The training is done at a low intensity, so the students can concentrate on stroke development. Training to Train. High Volume, Medium intensity. Emphasis on anaerobic capacity, which helps the athlete increase muscle strength and improve quick burst of speed.