Joli Guenther, MSSW, NASM-CPT

Getting Started

Here are a couple of programs that integrate the key movements and demands of your favorite sport. Complete each workout 2-3 times per week with at least one day between of rest between workouts. Warm up for 5-10 minutes.

Workout 1: Tennis

StrengthLunge

Step forward onto right foot bending both knees, lifting left heel.
Straighten legs.
Repeat 20 times each side.

Knee Pushup

Kneeling on the ground, tighten your abdomen, removing bend from hips.
Hold position or complete a push up.
Continue for one minute.
Rest 30 seconds.
Repeat three times.

PowerForward/Side Jump

Jump forward landing with knees soft.
Repeat six times.
Progression: Add jumps to right and left, three times each side.

Ice Skaters

With legs wide, hop to the right foot while lifting the left foot to opposite calf, repeat to opposite side imitating a quick skating motion.
Continue one minute, jog in place one minute.
Repeat three times.
Progression: Use arms to mimic the swing of a racquet.

Cardio

20-30 minutes using the intervals setting on your treadmill or elliptical.

Workout 2: Golf

StrengthSingle Leg Squat Crossover

Holding right arm overhead, lift right foot and squat on left leg.
Reach right arm toward bent left knee.
Return to start.
Complete 2 sets of 20 reps on each side.

Arm/Leg Raise

On hands and knees, raise right arm.
Hold 4 seconds, return to start.
Complete 2 sets of 20 reps on each side.
Progression: Lift and straighten left leg and right arm together.

Floor Bridge

With spine on the floor, knees bent, and heels near buttocks, push pelvis upwards using legs and buttocks.
Hold 30 seconds.
Release.
Repeat.

Cardio

20-30 minutes using the hills setting on your treadmill or elliptical.