Roger Federer tennis workout routine

DOB: August 8, 1981
Roger Federer is a Swiss professional tennis player. He is a former World No. 1 ranked player, a position he held for a record 237 consecutive weeks. He is currently ranked World No. 2. A number of sports analysts, tennis critics and former players consider Federer to be the greatest tennis player of all time.

Federer’s high historical status stems from his numerous singles records, the most notable of which are 14 Grand Slam titles (equalling the all-time record of Pete Sampras), and a career Grand Slam (winning Grand Slams across all four tournaments, a record held by five others). Federer also shares the career record of 19 Grand Slam finals with Ivan Lendl. As of June 2009, Federer has reached the semi-finals or better of the last 20 Grand Slam tournaments, a streak spanning nearly five years. As a result of Federer’s successes in tennis, he was named the Laureus World Sportsman of the Year for four consecutive years (2005–08).

Improves agility and strengthens core and upper body. Stand across the net from a partner, with both of you at the singles sideline, about halfway back to the service line. Moving quickly across the court with shuffle steps, pass a medicine ball of comfortable weight back and forth, keeping the ball at chest level. Go from sideline to sideline three times.

roger federer medicine mall

Roger Federer medicine mall


Works the glutes, obliques, and torso. Stand with your feet shoulder-width apart. (1) Lunge with your left leg out at a 45- degree angle, then (2) lower your upper leg and twist the left side of your torso forward. Hold, return to starting position, and repeat with right leg. Do 10 times on each side. As you get stronger, place a barbell with little or no weight on it across your shoulders.
roger federer lateral lunges

Roger Federer lateral lunges