While all professional athletes have seen their livelihoods impacted by the COVID-19 pandemic and global bans, tennis players have found it particularly difficult to stay in shape at home unless they happened to have a spot and a hitting partner Home you.
Together with his strength and conditioning trainer Claire McDonald, Grand Slam title winner and Paralympics gold medalist Gordon Reid created a training program based on what was available to him during the lockdown. That meant lots of circuit and strength training and a flexibility routine so Reid was ready to go by the time he returned to court.
Before heading to the French Open this week, Reid shared one of his outdoor trails that you can use whether you want to get in shape for tennis or just get in shape. You will need an exercise ball, dumbbells, barbell, resistance bands, medicine ball, slam ball, and suspension trainer for the session. Reid suggests doing four laps of the track to really test yourself.
action with resistance band
Attach a resistance band to a bar behind your head. Hold the band and simulate the movement of an overhead tennis serve.
2 barbell spin
Representative 10 Weight 8 kg
Place the bar on your shoulders behind your neck. Keeping your core engaged, slowly twist your torso from side to side.
3 side bend
Representative 10 on each side Weight 12.5 kg
Sit up straight with your hips and shoulders straight. Hold the dumbbells and bend your torso from side to side.
4 Immerse yourself with your legs raised
Hold a bench behind you with your hands shoulder-width apart. Raise your legs so your feet are resting on an exercise ball. Bend at your elbows to lower your hips towards the floor, then straighten your arms to return to the starting position.
5 Seated dumbbell one-armed overhead press
Representative 10 on each side Weight 12.5 kg
Hold two dumbbells on your shoulders. Push a dumbbell straight up until your arm is straight, then lower it back onto your shoulder and repeat on the other arm.
6 dumbbell fly
Representative 10 on each side Weight 9 kg
Lie on a bench with your head, shoulders, and hips in contact with the bench. Hold the dumbbells across your chest with your arms outstretched, then lower them to the side until you feel the stretch in your chest. Lift them back to the starting position. Keep your elbows slightly bent throughout the movement.
7 One-armed medicine ball slam
Representative 10 on each side Weight 2 kg
Holding a 2kg medicine ball in one hand, straighten your arm perpendicular to your shoulder and hit the ball explosively over your upper body on the floor.
8 TRX inverted row
Hold the handles and extend your arms as you lower your body into a rigid position under the TRX handles. Pull your body up, then slowly lower it back down to your starting position.
9 row of seats
Attach the resistance bands to a sturdy object and row both arms back while keeping your torso stationary.
Start in a high plank position with arms outstretched, hands under your shoulders, and torso rigid. Lower yourself to the floor and then push it back up to keep your movements under control. If you have a weight vest or something similar, Reid suggests adding 15kg.
11 Slam Ball Slam
Representative 10 repetitions Weight 9 kg
Holding a slam ball in two hands, lifting it up vertically, straightening both arms in line with your shoulders, then forcefully hit the ball on the floor.
12 dumbbell wrist curl
Representative 10 Weight 9 kg
Place your forearms on a bench with palms raised and elbows shoulder-width apart. Roll the barbell in your fingers as your wrist extends. Then flex your fingers followed by your wrist to do a curl.
13 Reverse dumbbell wrist curl
Representative 10 Weight 4 kg
Flip your arm position on the bench so your palms are facing down. Roll the barbell up off your wrist.
14 dumbbell circles
Representative 10 any direction Weight 2 kg
Extend your arms outward at shoulder level and hold the dumbbells with your palms facing down. Draw small circles with the dumbbells.
Representative 10 Weight 10 kg
Sit back on a bench with your arms outstretched towards the ceiling and your knees bent at 90 degrees. Reach into your core, then lower your arms and at the same time lower and straighten your legs until all four limbs are just above the floor. Return to the start under control. Keep your spine in a neutral position throughout.
16 Russian phrase
Representative 10 repetitions Weight 10 kg
Hold a weight in front of your chest and lean your torso back to activate your core muscles. Maintain this position as you gently twist your torso from side to side.
17 hamstring curls
Place your feet on the stability ball with your knees bent and lift your hips until your thighs are in a straight line with your torso. Extend your legs to use your feet to push the ball away from you, then use your hamstrings to reverse the movement for takeoff.
Representative 10 repetitions
Place your forearms on the ball with your knees on the floor. Engaging your core and buttocks, roll the ball back and forth.
Gordon Reid is supported by the LTA Wheelchair Tennis World Class Program. Learn more about how to get into disability tennis through the LTA Open Court program. Follow the LTA on Twitter, Facebook and Instagram to keep up with Gordon and the other UK players taking on Roland Garros this week.