Benchmarks are important. They provide a point of reference and let you know how quickly you are improving. TennisWOD has some specific benchmarks that you should try and measure early in your training and then retest at least once every 3 to 6 months.
TennisWOD Total - 1 rep Max Strength test of the 3 most beneficial movements for tennis performance.
Power Clean - Tests hip explosiveness, coordination, balance, and agility
Thruster - Tests hip power, upper body strength
Back Squat - Tests overall athletic capacity, posterior chain development
TennisWOD Benchmark Workout - Tests work capacity. Use this workout every couple of months to gauge your fitness improvement.
3 rounds for time:
5 Pullups
10 Box Jumps @ 20"
15 Pushups
20 Air Squats
Other benchmark tests you can perform to help track improvement:
Standing Vertical Jump - Good simple measure of overall athleticism
Jump-Rope Double Unders in a Row (Accuracy) - How many can you get before you catch your toe and leave a whip mark on your back.
Jump-Rope Double Unders in 2 minutes (Work Capacity)
I highly encourage keeping a journal so you can write down everything you do. If you're really motivated I would keep a spreadsheet or use a resource like beyondthewhiteboard to keep a master copy of your continuing improvement. Some specific TennisWOD strength goals are:
Better. Tennis. Faster. --- TennisWOD provides daily workouts designed specifically for tennis players. Workouts that will make you stronger, more explosive, and less prone to injury. If you want to take your game to the next level, trade some court time for some gym time and do TennisWOD!
