Day 7 - Why Squatting is Important

Warm Up: Jump Rope 5 min


Strength: 5x5 Push Press


WOD:          4 Rounds for Time


                                          10 Pullups
                                          10 GHD Situps
                                           5 Squat Cleans @ 115/85 lbs


Tabata: Sumo Deadlift High Pull @ 75lbs


The Squat: Probably the single most important movement for overall physical development as a tennis player. Squatting is a genetically ingrained essential human movement (babies do it perfectly - watch one next time). People or coaches who tell you that squatting will hurt your knees do not know how to squat properly. Incorrectly performing the squat under heavy loads will injure your knees or your lower back, just like using incorrect biomechanics in your serve will destroy your shoulder.


Performed correctly the squat develops muscles in the entire body. Squatting will make your legs strong, but your core stronger. Squatting will improve every part of your tennis game. When squatting is prescribed in a workout you should attempt to squat more weight every time - even if it's only 5 more pounds. Just like tennis, the squat has several components and a lot of technique. Many books, articles, and videos have been made giving instruction on proper squat technique. I encourage you to research every movement (not just the squat) before performing them if they are unfamiliar.