Red's Athletic Performance

🎾 6 Exercises to Improve Your Tennis Performance

Tennis requires much more than simply swinging and grunting (insert corny joke here). You need to be able to move laterally, produce force, accelerate, decelerate, stabilize on one leg, and control your upper body.

🏓 6 Exercises That Can Help Bring Your Tennis Game To The Next Level Are:

1️⃣ Lateral Skater Jump

The lateral skater jump develops explosive lateral power, helping you produce force quickly when moving across the court.

2️⃣ Lateral Lunge (hold dumbbell in front of your body)

The lateral lunge (with dumbbell hold) shifts the focus towards controlled strength and deceleration. This teaches the athlete to absorb force, maintain control, and produce force from a lateral position.

3️⃣ Dumbbell Lunge (on the spot)

The dumbbell lunge develops single leg strength, balance, and stability while challenging your ability to control each repetition. These qualities are important for tennis, where you constantly push off, land, and change direction from different positions on the court.

4️⃣ Forward Hop (with band around the waist)

This plyometric exercise develops explosiveness and force production. The resistance challenges you to accelerate while also maintaining control during the landing.

5️⃣ Single Leg Romanian Deadlift

The single leg romanian deadlift targets the glutes and hamstrings while challenging balance and hip stability. It helps develop the posterior chain strength needed for accelerating, decelerating, and changing direction.

6️⃣ TRX High Row to External Rotation

Tennis places significant demands on the shoulders and upper body. The TRX High Row to External Rotation develops upper back strength, shoulder stability, and external rotation, helping build a stronger foundation for repetitive tennis movement.

💡Pro Tip: Train Your Ability to Produce AND Absorb Force

Tennis isn’t just about how quickly you can move. It’s also about how well you can slow down, stabilize, and control your body before your next movement.

Include exercises that train both force production (accelerating, jumping, pushing off) and force absorption (landing, decele

🏈 Build Explosive Power For Football

Football demands more than strength. You need to be able to produce force, accelerate, jump, change direction, and control your body at high speeds.

That’s why we use movements like these in our training:

⚡️Double Landmine Squat to Press

Develops triple extension and explosive power through the hips, knees, and ankles. Qualities that contribute to sprinting, jumping, blocking, tackling and explosive movement.

🚜 Forward Sled Drag

Builds lower body strength and horizontal force while teaching athletes to drive through the ground. This is especially useful for developing the strength behind those first explosive steps.

↔️ Lateral Hops

Football is rarely played in a straight line. Lateral hops develop side to side power, coordination, balance, and the ability to absorb and redirect force. All important for cutting and changing direction.

If you’re a football player looking to get faster, stronger, more explosive, and more athletic, come train with us.

✉️ DM “Football” to learn more about training.

🥊 MMA Conditioning Circuit

MMA demands more than just strength or cardio. You need to be able to produce power, move explosively, control your breathing, maintain good technique, and keep working when fatigue sets in.

That’s exactly what this circuit is designed to challenge.

🔥The Circuit - 3 SETS

1️⃣ 20 Calories - Rowing Machine 🚣

The row gets the heart rate up quickly while working the legs, hips, back, and upper body. It develops full-body cardiovascular conditioning and teaches you to produce repeated efforts under fatigue. Similar to the bursts of activity you experience during a fight.

2️⃣ 10 Dumbbell Push Press 💪🏿

The push press combines the lower body and upper body to drive the dumbbells overhead. This develops explosive power and full body coordination, while challenging the shoulders, triceps, legs, and core. The ability to generate force through the entire body is highly transferable to striking, clinching, and controlling an opponent.

3️⃣ 10 Dumbbell Rows 🏋️

Rows strengthen the upper back, lats, biceps, and grip while requiring you to maintain control through your trunk. A strong pulling ability is essential in MMA for grappling, clinching, hand fighting, posture, and controlling an opponent.

4️⃣ 10 Burpee Box Jumps 🔥

This is where everything comes together. Burpees require you to get down and back up efficiently, while the box jump adds an explosive movement under fatigue. They challenge cardiovascular fitness, lower-body power, coordination, and the ability to repeatedly transition between positions.

🕕 Format

Complete:

🚣 20 calories rowing

💪🏿 10 dumbbell push press

🏋️ 10 dumbbell rows

🔥 10 burpee box jumps

That = 1 set

➡️ Complete 3 total sets

After each set take a minimum of 1 minute rest before starting the next round. If you need longer than 1 minute, take it.

POST YOUR TIME IN OUR COMMENT SECTION AND TAG A FRIEND YOU WANT TO CHALLENGE TO DO THIS WORKOUT 🙂🙂!

Nicholas X Enrique Matute Tommy Sing 𝐉𝐨𝐞𝐲 𝐋𝐞𝐨 RN Siobhan Baraniuk-McDonnell Georges St-Pierre

💪🏿 Why Push Ups Are Valuable for Athletes

Push-ups are a highly effective closed chain upper body exercise that develops pressing strength while also requiring scapular control, trunk stability, and coordinated force production.

They can also be easily progressed to target different physical qualities:

🔷 Regular Push Ups:

Develop general upper-body strength and muscular endurance, primarily targeting the chest, triceps, anterior shoulders, and core.

🔷 Close-Grip Push-Ups

A narrower hand position increases the contribution of the triceps, making this variation useful for developing elbow-extension strength and pressing capacity.

🔷 Plyometric Push Ups

Explosively pushing the hands off the ground increases the demand for rate of force development and upper body power.

For athletes, push ups aren’t just about doing more reps. By manipulating hand position and movement velocity, you can train different aspects of strength, stability, and power with one simple exercise.

Our September promo is here!! Refer somebody to Red’s Athletic Performance and receive 3 free workouts 🤯🤯!! What a deal!! Refer somebody today and take advantage of this amazing deal 🙂🙂!