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


Training with Ana Ivanovic

DOB: November 6, 1987

Born in Belgrade, Serbia, then Yugoslavia) is a former World No. 1 Serbian tennis player. As of June 15, 2009, she is ranked World No. 12 by the Women’s Tennis Association. She won the 2008 French Open and was the runner-up in singles at the 2007 French Open and the 2008 Australian Open.

“I usually go for a jog or have fitness session before breakfast. Then after breakfast I play tennis for about one and a half hours, then I rest a little and eat something, maybe go for a walk, and then another tennis or conditional practice in the afternoon and then later in the afternoon and evening I like to relax, maybe go see a movie or have a massage or just relax in a room by reading,” said the 19-year-old Ivanovic at the time. &


Training with Andy Murray

DOB: 15 May 1987

Andrew “Andy” Murray is a Scottish professional tennis player who is currently the highest-ranked British player. Murray achieved a top 10 ranking by the Association of Tennis Professionals for the first time on 16 April 2007. In 2008, Murray finished runner-up to Roger Federer at the 2008 US Open, and he reached a career-high ranking of World No. 3 in May 2009.

In 2005, Murray won the BBC Scotland Sports Personality of the Year Award and the sport section of the Top Scot awards. Murray is most proficient on a fast surface (such as hard courts), although he has worked hard since 2008 on improving his clay court game. Murray works with a team of fitness experts, and Miles Maclagan is his main coach. He was previously coached by American Brad Gilbert, who used to coach former World No. 1 players Andre Agassi and Andy Roddick.

Training block
05 December, 2008 | 05:12
Day 2 summary
Calorific intake: 5, 800
Weights: upper body
Tennis: 2 hours
Bikram yoga: 1.5 hrs


Maria Sharapova exercise resisted lateral skip

Maria Sharapova does the resisted lateral skip drill with personal trainer. Tennis training.


This movement-technique drill is designed to train the proper musclefiring sequence through the hips and legs. The glute muscle fires first, then the quad for the most efficient and powerful push and move. “It’s one of the first things we do in a session,” Wellington says. “It helps retrain the brain to fire the muscles in the correct order for maximum speed and explosiveness. Premature quad firing (and thus loss of use of the glute) leads to inefficient movement.” With a belt (available at tied around your waist, skip laterally away from the person holding the belt. Drive the foot closest to your partner into the ground and land with that foot almost flat on the ground (the ball of the foot is the contact point and your toes are raised). Repeat the drill four to five times (with eight to 10 skips each set), keeping your ankle cocked and your foot away from your butt, which will force the glute muscle to initiate hip extension.

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Maria Sharapova and the lateral wall drill

Maria Sharapova does the lateral wall drill with personal trainer.

A basic exercise to teach the correct firing patterns of the glutes and quads, this drill progresses on to the resisted lateral skips illustrated at right. Together, they train the player to initiate leg extension with both the glute and quad (not just the quad). This is a key to efficient and injuryfree movement.

Lean at about a 60- degree angle with your left hand against a wall and raise your left leg 90 degrees at the hip. Keep your foot cocked and your core stable by drawing the bellybutton toward the spine. Maintain an erect posture and drive the left leg into the ground while picking your right leg up to 90 degrees. Do three to four sets of six to 10 steps with each leg.

Maria Sharapova Lateral Wall Drill

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Try The Medicine Ball with Maria Sharapova

Maria Yuryevna Sharapova (Russian born April 19, 1987) is a Russian professional tennis player who is currently ranked World No. 1.At the end of 2006, she was the world’s highest-paid female athlete.

Sharapova has won three Grand Slam singles titles. In 2004, she beat Serena Williams to take the Wimbledon title at the age of 17. Two years later, she defeated Justine Henin in the final of the 2006 U.S. Open. At the 2008 Australian Open, she beat Ana Ivanovic in the final. Sharapova has been ranked in the top 10 since winning Wimbledon, the longest of any current female tennis player.

Maria Sharapova medicine ball toss

When most people think of a medicine ball, they usually get a mental picture of the old, tattered and torn brown leather weighted ball sitting in the corner of an old school iron pumping gym. They also see these balls as being a very outdated method of working out. When was the last time you’ve seen anyone use one of those or even heard anyone talk about them? With all the modern exercise machines and other various equipment available today, what possible reason could there be to make anyone want to include the medicine ball as part of their workout?

First of all, the medicine ball has come a long way from the old leather ones mentioned earlier. They now come in a vast array of colors and are made with rubber surfaces making them easier to grip. They also come in weights ranging from one to fifty pounds so you can vary resistance to suit your needs. Because they bounce and can be tossed around, they are great for working you with random movements instead of the fixed ones that come with barbell, dumbbell and machine workouts. There is virtually no other equipment in the gym or at home that can provide the versatility of the medicine ball.

Some good reasons to make the medicine ball part of your workout routine are:

You can add variety to your routine because of the limitless kinds of exercises you can do with them. You can toss them, bounce them, roll them, and do many traditional free weight exercises with them. With all the variety they provide, it is hard to get bored with their use and people of all fitness levels from beginner to athlete can use them.

Using the medicine ball is a good tool for meeting people because there are loads of exercises you can do with the ball that work great with two or more people. You can toss the ball to each other, roll it to each other, bounce it back and forth, and hand it off to each other. You can even work in small groups using the ball, making room to be even more creative with it.

A lot of medicine ball exercises are great for working your core or midsection muscles, which are involved when you toss, roll, bounce or catch it. There is also a lot of movement involved when using the ball like side to side movement or front to back movement to catch it. Standing and twisting side to side while holding the ball is great for your midsection as well.

If you are looking to improve your performance in a particular sport or activity, the medicine ball can help there too. Tossing and bouncing it back and forth with a partner helps improve eye-hand coordination. Tossing the ball also improves strength for things like golf and tennis swings, throwing a baseball or football, and swimming strokes. Rolling it will help improve strength for your bowling game or underhand softball pitching.

Using the medicine ball is a great way to add a little something different to your usual exercise routine. You can do things with it that you most likely could not do with the traditional equipment you’ve been using, and at times, using the medicine ball can be downright playful and fun to work with, reminding you of when you were a kid tossing and rolling the ball around in the park with your friends thus making you feel young again.

Jim O’Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at:

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