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15 Minute Home Workout For Tennis Players:
Round One
Shadow Forehands – 30 seconds
Hop and split-step alternating legs – 30 seconds
Shadow Backhands – 30 seconds
Normal press-ups – 30 seconds
High knees – 30 seconds
30 seconds break to reach the 3-minute mark
Round Two
Shadow forehand volleys – 30 seconds
Double split steps – 30 seconds
Shadow backhand volleys – 30 seconds
Side steps on the spot – 30 seconds
Russian twists with feet off ground – 30 seconds
30 seconds break to reach the 6-minute mark
Round Three
Shadow Forehands – 30 seconds
Crossover steps on spot – 30 seconds
Shadow Backhand slice – 30 seconds
Shoulder taps – 30 seconds
Plank – 30 seconds
30 seconds rest to reach the 9 minute mark
Round Four
Forehand volley with two rackets – 30 seconds
Split step into a crossover – 30 seconds
Backhand volley with two rackets – 30 seconds
Wide grip press-ups – 30 seconds
Ab crunches – 30 seconds
30-second rest to reach the 12 minute mark
Round Five
Forehands off one leg – 15 seconds each leg
Double split steps – 30 seconds
Backhands off one leg – 15 each leg
Hop and split alternating – 30 seconds
Knee to chest crunches – 30 seconds
Normal press-ups 30 seconds
15-minute workout complete
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