Tennis Boys
Remote Tennis-2020
As this is anything but a “normal” spring tennis season, we’re going to have to work on our training in a different way this year! The mile run challenge will still be in effect for the duration of the remote training period, but there will be additional conditioning and drills posted here as well. Make sure you are taking a break from your studies to stay active and keep fit both physically and mentally! We will get through this challenging time together, and hope to be back on court again soon! We hope you and your families are staying safe, healthy, and sane during this difficult phase. Please reach out if you need!
Training plan
3x a week: Fitness: Timed 1 mile run (enter time in spreadsheet), or run 2 miles (more information in the block below)
2x a week: Footwork/cardio/strength drills:Â 15-20 minutes (check out the videos on the “Training videos” page to the left)
2-3x a week: Racket work: either find a family member to rally with in your driveway, or a wall or garage door (gently!) to work on volleys, quick hands, or some mini-tennis.
Mile Challenge Spreadsheet
Here is the link to the Mile challenge document-remember, you should be running a mile at LEAST 3 times a week and recording the time here. You’re obviously welcome to run further, or more frequently, but this is the minimum. For those who haven’t yet entered times, please do so ASAP!
The Tennis Frame “Juggling” Challenge
Watch this video of Nadal and the “Wimbjuggledon” challenge… how many times can you bounce the ball on your racket frame? While 406 is a bit of a stretch, let’s see who’s the “2020 PHS Remotejuggledon Champ!!” (Get someone to video you if you can-winning effort will need to be verified!)  You can enter your number in the first column on the Google doc tracking mile times.
Coaches
Contact us:
Head Coach, Sarah Hibbert:
Assistant Coach, Christian Herzog:
ChristianHerzog@princetonk12.org
Zoom lunches!
Reminder to join us for our Friday zoom lunches-details and links/codes will be in your email!Â
USTA COVID-19 info
Here is a page from the USTA with guidelines for playing tennis, along with some at home activities.
Let us know…
What has been the best and worst part of remote learning? What have you been enjoying, and what are you totally done with? Tell us about it…
Only students of this class can participate in discussions. View details. login
Need a boost?
If you need an inspirational quote or some mental toughness, Tennis Mindset is reaching out to athletes, parents, and coaches with a texting service-if you join, you will receive daily motivational quotes, videos and lessons directly to your phone.
Text Mindset1 to 84576 to join and receive our Free Daily Motivation BlaZts.
They also add: “We urge anyone struggling with Mental Health issues, anxiety or depression to reach out to us immediately free of charge. You can reach Tennis Mindset at (800) 215-3179 and email us at mindset@zwinningmindset.com.”
Footwork Training Video
This is a great way to practice your footwork on your driveway-if you don’t have cones or spots, you can use chalk, tennis balls, sticks, or rocks (just don’t step on them!)
Practice your Footwork like Professional Tennis Players
More footwork/conditioning activities
Here are some great footwork drills to practice-you can follow along with the video. If you go to the end, there are additional conditioning exercises to integrate into workouts.
Tennis Footwork – 5 Drills to Improve at Home
Interval Training
Fitness interval training-you should be doing one of the higher intensity modifications.
Core training
We do a lot of these already, but make sure you’re still strengthening your core muscles to keep your back protected!
5 Essential Core Exercises for Tennis Players
Push up variations
Here are some (31!) variations on push ups if you’re bored with the traditional ones… mix in some new ones to work different muscles (triceps, shoulders, back, etc)
31 Push Up Variations – The Best Push Up Exercises
PTP Training Videos
PTP has also put together some videos of exercises with their teaching pros if you want to check out any of your favorite teacher’s videos!
Coach Torrey’s training plan
For those that know Coach Torrey, he is the strength and conditioning coach, and works in the fitness center to create careful training plans for the PHS athletes. I’ve attached the documents he provided during the spring so that you can all be staying active and working hard not to fall behind in your physical conditioning.
Who are you?
Overview of the plan
Here is the explanation and overview of his plan.
Finished Copy of Spring 2020 Multi-Sport Strength and Conditioning Manual
Total training plan and exercises
Here is the rest of Coach Torrey’s plan, addendums, explanations of exercises, sports nutrition information, etc.
- Change of Direction Agility Final Appendix
- Conditioning Workouts Appendix
- Energy Systems & Sport Conditioning Tests & Drills Appendix
- Finished Copy of Spring 2020 Multi-Sport Strength and Conditioning Manual
- PHS_2020_Spring_Phase_1_At_Home_3-Day_Strength_Training_Workouts_Weeks_1-4
- Plyo Workout Appendix
- Program Philosophy and Design
- Sprint Workouts Appendix
- Warm Ups Appendix
Phase 2
Here is phase 2 of Coach Torrey’s training plan!
PHS 2020 Spring Phase 2 At Home 3-Day Strength Training Workouts Weeks 5-8
Inspirational Quotes
Some inspirational thoughts from top athletes.
How to play tennis inside (without breaking things)
A video on how you can practice tennis inside without breaking things in your house…
Do be careful though-make sure if you try this… you hit the mattress!!
Additional activities
Here are some additional drills you can work on
Take A Break-See Classic Tennis Matches
For some inspiration… check out these amazing shots! (…and how video quality has improved over the years!)
Best Wimbledon Shots of the Decade
Check out some of the best shots of the decade from Wimbledon!
(I know you all love “tweeners”)
Funniest tennis moments of the decade
From iguanas running on court, broken shoes, forgotten shoes, missed shots that’ll make you feel good, falling over the net, you name it… some funny stuff here! Take a break for a laugh!
Tennis Doubles Strategies – How To Move At Net Without The Ball
Some classic doubles points from the Bryan Brothers – watch the reflexes and how they move together as a team!