Federer loves the jump rope, as many athletes do. Most of his training sessions include several minutes with the rope. He skips in a fairly leisurely fashion as a warm-up, then does his jumps at twice the normal speed. The jump rope is a great fitness tool and a key part of Roger Federer’s training routine. It builds both cardiovascular fitness and agility, two of the main weapons that any top tennis player needs in his arsenal, including you. Get a good, solid rope and use it often, alternating such work with core drills as well.
A Brief Warm Up in the Federer Training Program As another warm-up, Roger Federer’s training routine consists of doing several jogging steps that tax different muscles, such as butt kicks, the running motion where the heel must touch the buttock with each step as a player advances from the net to the baseline and back again. This can be an excellent warm-up for you, too, before a match to get the leg muscles going. The Roger Federer training regimen also includes a set or two of shuffles across the court, moving as quickly as he can from sideline to sideline. This movement is absolutely crucial in tennis, as any player knows, and is not often used in other sports (occasionally in basketball and football). Be sure to not cross your legs as you continue to warm up with this shuffle step from side to side.
Upper Body Component of Roger Federer’s Training Now that he has warmed up his legs, Roger Federer’s training aims to work out other parts of his body, including his upper body, so key to sound tennis strokes. The core is also helped by his next exercise: the medicine ball toss. You will need a partner for this movement as you stand across from your friend about halfway back in the service box on the singles sideline. Fling the medicine ball back and forth at chest level as you again shuffle from sideline to sideline. Go from side to side three times, then take a break. Another medicine ball workout calls for the player to throw the ball at a small trampoline-type device, raising the ball above the head and throwing straight on from above the shoulders. This movement does all sorts of great things for the shoulders and core as the ball is both thrown and caught. It also does not require a partner, obviously. The medicine ball is another key tool in Roger Federer’s training (Rafael Nadal’s as well, by the way). It has a definite outsized effect on core muscles and adds a little fun to the workout.