MIT Women's Tennis

1999-2000 Workout Suggestions

Message from the Coach:

The tennis season will soon be upon us, and I hope most of you have started some sort of workout/fitness activity/tennis for yourself. Below are some training guidelines which you all should follow closely if you expect to perform well in the coming season. I cannot tell you enough how important physical fitness is to your performance on the court. Even if you don't get a chance to hit a tennis ball over the summer, make sure you GET TENNIS FIT!! And by TENNIS FIT, I don't mean running miles upon miles; I mean doing interval workouts, i.e., SPRINTS!

For those of you on campus (Kosanna, Mealani, Kelly, Yue, Nisha, anyone else?), please use each other as a resource/workout partner for workout/tennis sessions. I hope each of you use the summer as an opportunity to come back in the Fall, faster, stronger, and FITTER!!

Workouts

Please do these workouts two times per week. It helps to do it with a buddy, and won't take more than half an hour. Try to push yourself and your buddy to exhaustion but not past it.

Note: 1 lap = 1/4 mile on the outdoor track. If you're doing the workouts at the indoor track, double the laps (1 lap = 1/8 mile at the indoor track).

OPTION 1
2 lap warm-up

2 laps sprint the straightaways, jog the curves

20 abdominal crunches, 10 push-ups

2 laps sprint the straightaways, jog the curves

20 abdominal crunches, 10 push-ups

2 lap cool-down

OPTION 2
2 lap warm-up

2 laps sprint the straightaways, jog the curves

2 laps sprint the straightaways, jog the curves

2 laps sprint the straightaways, jog the curves

1 lap cool-down

OPTION 3
2 lap warm-up

2 laps sprint the straightaways, slide-slide the curves

20 abdominal crunches, 10 push-ups

2 laps sprint the straightaways, slide-slide the curves

20 abdominal crunches, 10 push-ups

2 lap cool-down

OPTION 4
2.5 miles at a moderate pace (8 minutes/mile)

(10 laps outdoors, 20 laps indoors)

Last updated: February 3, 2002

OPTION 1	2 lap warm-up
	2 laps sprint the straightaways, jog the curves
	20 abdominal crunches, 10 push-ups
	2 laps sprint the straightaways, jog the curves
	20 abdominal crunches, 10 push-ups
	2 lap cool-down

OPTION 2	2 lap warm-up
	2 laps sprint the straightaways, jog the curves
	2 laps sprint the straightaways, jog the curves
	2 laps sprint the straightaways, jog the curves
	1 lap cool-down

OPTION 3	2 lap warm-up
	2 laps sprint the straightaways, slide-slide the curves
	20 abdominal crunches, 10 push-ups
	2 laps sprint the straightaways, slide-slide the curves
	20 abdominal crunches, 10 push-ups
	2 lap cool-down

OPTION 4	2.5 miles at a moderate pace (8 minutes/mile)
	(10 laps outdoors, 20 laps indoors)