How To Train Like Pro Tennis Star Roger Federer

Swiss tennis star Roger Federer recently made headlines after dropping out of the French Open in order to remain fit for Wimbledon. The veteran put out a statement in which he revealed not wanting to push himself as hard after coming off a win against Dominik Koepfer that took over three hours to complete.

The Roland Garros was only the third tournament Federer had played in since his two surgeries last year. 

“After two knee surgeries and over a year of rehabilitation it’s important that I listen to my body and make sure I don’t push myself too quickly on my road to recovery,” he said. “I am thrilled to have gotten three matches under my belt. There is no greater feeling than being back on the court.”

Rafael Nadal is now favored to win the French Open at 4/7 where tennis betting comes into focus. Novak Djokovic is 4/1 in that regard, with Stefanos Tsitsipas 9/2 and Alexander Zverev 9/1.

Federer is said to stay away from heavy lifting during the tennis calendar, heading to the weight room during the off-season, where he employs certain strength-building exercises such as bench presses, bicep and tricep curls, leg presses, and flys. It’s understood that he is not at all fond of push-ups but does them because his trainer makes him.

His in-season regimen consists of cardio. Plyometrics, static stretches, and moderate weight training. They’re among some of the things that have kept him sharp and on top of his game for as long as he’s been around.

The regimen has also done a lot to keep Federer off of the surgeon’s table, as well as aid his recovery time when he does get injured. But, as mentioned above, he went under the knife on two occasions last year. Earlier this year, Paganini explained that Federer had undergone significant muscle deterioration, which is why it was very difficult for him to return to playing. 

Below is a quick rundown of Federer’s workout (courtesy of Manofmany.com):

Warm-Ups - Includes stretches, jump rope, butt kicks, sideline sprints, among other such exercises.

Side Lunge With Medicine Ball - Federer uses a medicine ball to do side lunges as it helps with his abdominal strength and core.

Medicine Ball Shuffle - This workout requires one to pass a medicine ball back and forth with a partner while shuffling across the court. It promotes both upper body and core strength.

Resistance Band Exercises - These have become very popular in recent years as they’re great for lower-body strength, agility, and flexibility.

Cone Drills - Cone drills are a must for all sports. They can be done in a variety of ways but, for tennis players, different swings are added to the movements.

Trampoline Volleys - This one is pretty hard to master as it involves standing on a trampoline on one leg while volleying with a training partner.

Racket Drills - Racket drills are a no-brainer for tennis players. A number of them can be employed in training and several guides could be found online.

High-Intensity-Interval-Training - Another form of working out that’s gained immense popularity over the last several years, HIIT involves short bursts of intense cardio alternated with recovery periods or exercises.

Anyone looking to become a better tennis player would greatly benefit from such a program. Of course, since there’s no offseason, it’s pointless leaving weight training out. By all means, do not shy away from the weight. Simply ensure that they’re incorporated and as opposed to dominating the regimen.