Improving my tennis fitness

by Jonas Eriksson
Improve your tennis fitness - Martin Method

I have decided to make a serious effort towards improving my tennis fitness on the court. I have signed up for a course from the Martin Method Tennis Fitness which covers tennis fitness for all tennis players of all levels. Use the code TENNISNERD and get 10% off.

I am definitely not a couch potato and exercise almost every day, but I mostly do it without a clear plan of improving my tennis fitness. Now I want to change that and work on my speed, agility, and power around the tennis court. So I signed up for two courses from the Martin Method Tennis Fitness to really make an effort. I am testing: Speed Agility and Power and High-Performance Strength and Conditioning (this might be too much for me, but fun to see how pro players need to train!) but I am also curious about the “Yoga mobility and injury prevention” course since I have struggled with injuries the last few years and I really want to make sure I can play tennis for as long as I want and as much as I want.

But signing for a course is the easy part. The difficult thing is going through with the exercises and dedicating yourself to the work that needs to be done. It is all up to you and how much you want to improve as a tennis player. I can be a master at procrastination at times, but my passion for tennis will hopefully overcome this. You simply need to question yourself how passionate you are about improving your tennis.

If you are, you can now use the code – TENNISNERD and press apply at checkout and you will get 10% off your program purchase!

Improve your fitness discount code

Improving my tennis fitness – The Martin Method

I like the structured and professional setup of the Martin Method that I am currently working with. You get everything you need to get started in one place. It is too early for me to comment on any results I am having, but I think the below Q&A answers some key questions:

  1. Who are these tennis exercises for? Our answer was simple “Any tennis player that wants to have a go” This was challenging. Meeting the needs of different age brackets and playing levels tested us. We got it done.
  2. What are these exercises supposed to do? For years we have been hearing the same messages – “I need help with my court movement and power” It is a common issue for many players. The aim of the program is to improve a player’s speed, agility, change of direction (COD), braking abilities and power transfer. Improvements in these areas lead to enhanced court movement and power. We guarantee it.
  3. Is there a transfer? Transfer to court play? It is important when designing programs to remember what outcome we are chasing. When working out the exercises, variables and intensity levels for this program, we made sure that combined they would all lead to specific improvements for court play. This is not just about choosing the right exercises, it is about having the right sets, repetitions, rest and intensity levels. This is how we made the program highly effective.

Improving my tennis fitness – The various different programs: Juniors and Seniors

Improving my tennis fitness - Martin Method

Like, I mentioned, there are various different programs to choose from when it comes to the Martin Method. I have signed up for Speed Agility and Power and High-Performance Strength and Conditioning. Below will give you an overview of them all:

Junior Strength Development – This is for young players wanting to build up their strength development the correct way. Learn the basics of movement. Use body weight exercises and learn how to progress to lifting weights. 3 levels of progression.

Get a closer look at the Junior Strength program

Junior Strength & Conditioning – This program is specifically designed for young players that have a basic strength foundation. It covers -Strength (using resistance bands), speed, agility, power, core, serve and endurance. Players also receive warm up and recovery programs.

Get a closer look at the Junior Strength and Conditioning program

Senior Strength & Conditioning – This program is designed for the mature athlete. It is low impact and targets all the areas older athletes need to focus on – Strength, flexibility and movement. It also includes the Yoga and Injury Prevention Program

Check out the Senior Strength and Conditioning Program

Improving my tennis fitness – The various different programs: Juniors and Seniors

Social Strength & Conditioning – This program is for social players. It has on-court and off court strength programs, as well as speed, agility, footwork, core and endurance programs. It is designed to get players moving better and feeling better. There are two strength programs, on-court and off-court.

Link to the Social Strength and Conditioning Program

High-Performance Strength & Conditioning – Our most detailed and in-depth program. This program is designed for high-end athletes or aspiring athletes. It encompasses all the necessary exercises and programs needed to get players reaching their true potential. With detailed exercises and programming, combined with periodized planning. Players will find themselves training like a professional athlete.

Check out the High-Performance Strength and Conditioning program

Yoga and Injury Prevention – This tennis specific yoga program is for any player wanting to improve their flexibility and mobility. Easy to follow and effective. It can also be used for players coming back from injury.

Check out the Yoga and Injury Prevention Program

Agility, Speed and Power – Our newest 6 week program, designed for players that want to improve their court movement. Move faster, brake better and change direction easier. For those that need to get more power in their groundstrokes and serve. (Downloadable, Yours Forever,? For All Ages & Levels, ?30-40min Workouts,? ?No Gym Required,? ?Easy to Follow, Fast Results)

Check out the Agility, Speed and Power program

Improving my tennis fitness – The Warm-Up


Tennisnerd - Jonas Eriksson
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Kyriakos April 12, 2019 - 10:20

Hi Jonas! Great article as always…
I am very curious on how your project will go as i was thinking myself to try this programs. I would go with the Senior Strength & Conditioning program though as i think that the High-Performance program would be waaaay too demanding for me… hahaha! I hope that you will keep us posted with your progress! Best of luck…

Tennisnerd April 12, 2019 - 12:21

Hi Kyriakos,
Thanks! I find this stuff really good. Helps to keep me motivated and more focused on staying fit and injury free.

I will keep you posted. Yes, the high-performance is a bit demanding but the speed and agility course is very good.

Cheers / Jonas

Saša April 21, 2019 - 16:47

Great subject and article!

Paul Y October 2, 2019 - 15:45

This program looks nice. I’m curious how demanding it is for juniors as time left in the day generally isn’t much over in our area.

Tennisnerd October 5, 2019 - 09:50

It is not that demanding and you can use the exercises and methodology to create your own version of it.

Regards / Jonas


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