Vlad Handl has been involved with high level tennis all his life. He is a certified USPTA professional the past 18 years and has been involved working with players from the ATP and WTA . Vlad has been a hitting partner and coach for several former top #10 ranked players in the world. He focuses on Mental toughness, technique, speed and fitness. Vlad has also experience in being a Director of an Exclusive Country Club overseeing daily operations and staffing the facility.
I. CORE STRENGTH & STABILITY
Modified Plank with Perpendicular Leg Reach
Bosu Plank with Lateral Leg Raise
Single Leg Walkout with Knee In
1-Legged Jump with Walkout and Plank
Overhead Extension with Lateral Leg Raise
Core Circuit
Rotational
Chataranga with Lunge and Core Twist
Medicine Ball Perpendicular (Side) Throws
Medicine Ball Throw on Step360
Side Lunge with Upper Body Rotation
II. UPPER BODY STRENGTH & STABILITY
Incline Stand-Up/Sit-Down with Shoulder Stabilization
Cable Overhead Side Bend and Reach
Pullup Variation for Tennis Players
Bent Over Row (12 reps x 3)
Kneeling Lunge Lat Pulldown (12 reps x 3)
Cable Open Stance FH and BH (each side) (8 reps x 3)
Shoulder Prehab Circuit (12 reps x 3)
A tennis player should be… “FAST in the feet, EXPLOSIVE in the legs, POWERFUL in the core, LOOSE in the arms & mentally STRONG in the head.”
III. LOWER BODY STRENGTH, POWER & STABILITY
Lateral Jumps onto Decline Bench
Pliometric Jumps from Deep Squat onto Benches
Dynamic Stretch and Balance with 2 Bosu Balls
DB Jump Shrug
Barbell Squat
DB Lateral Lunge (each leg)
Core Circuit
1-Leg Double Lateral Bound with MB
1-Leg MB Chest Pass with Rotation
IV. MOVEMENT (Tennis-Specific Speed & Agility)
Split Step Training Drill (1 rep x 5 sets)
Lateral Cross-Over Drill (6 reps x 2 sets)
Resisted Forehand Drill (4 reps x 3 sets)
Resisted Backhand Drill (4 reps x 3 sets)
RH and BH Open Stance Medicine Ball Toss (5 reps x 2 sets)
Stay Low Shadow Swings Around Cones
Lateral Shuffle with Crossover Step
V. INJURY PREVENTION/ “PREHAB” (I do 3x/week)
“Monster Walks” with tubing
External cable rotation with tubing or cable. Hold 2 seconds at end of range of motion. 10–12 reps, 2 sets
Wrist and Forearm Strengthening
Ankle Mobility (helps prevent variety of problems including calf strains, achilles tendonitis, and plantar fasciitis)
Calf Strengthening
Single-leg calf raises on stairs or platform (without weight to warm up, with weight when warm)
Occasionally build in quick up (concentric) and slow down (eccentric)
VI. ENDURANCE
MK Drill
Spider Drill
VII. FLEXIBILITY (Dynamic & Static)
Lying Hamstring Stretch
Lying Knee to Chest Stretch
Figure 4 Stretch
Pretzl Stretch
Butterfly Stretch
Kneeling Hip Flexor Stretch
Cross-Body Stretch
Pec Stretch
Sleeper Stretch
Posterior Shoulder Stretch