Get a Taste of Pro Tennis Training With Danielle Collins's Functional Full-Body Workout

Updated on 9/3/2019 at 11:40 AM

I'm not sure if I should call it a hobby or not, but I really enjoy trying professional athletes' and celebrities' workouts. I'm a big fan of Halle Berry's ab workouts, and I always do The Rock's upper-body workout whenever I want to feel completely gassed.

In 2019, I had the opportunity to train with pro tennis player Danielle Collins shortly before she took on the competition at the US Open. It was hard (as expected) but also really fun. Danielle's strength coach, NSCA-certified trainer Josh Cooper, PhD, CSCS, took us through an intense workout that focused on rotational power, agility, and reaction. Because Danielle was preparing to compete, Dr. Cooper said it was a "peaking-phase, low-volume" workout. This means we did fewer sets and reps and focused on more tennis-specific movements like medicine-ball tosses.

If you're a tennis fan or curious as to how professional athletes train, you'll want to try this full-body functional strength workout. It's going to challenge you — and, I promise, your butt and abs are going to be sore for a few days. Check out Collins's full-body workout ahead.

The Full-Body Tennis-Inspired Workout

Equipment needed: A medium-weight medicine ball; eight to 10 pounds is a good weight to begin with. You'll also need access to dumbbells and a cable machine (but we'll offer alternative moves if you don't have one). If you aren't sure how heavy you should go, use this guide for help choosing your workout weight.

Directions: Before getting started, be sure to do a quality warmup, such as this dynamic warmup routine. This workout should be performed in supersets/trisets. This means you'll complete two or three exercises back-to-back, taking little to no rest in between each exercise. Once you complete the superset or triset, rest for 45 seconds to one minute and repeat for the designated sets.

Superset 1, exercise 1: medicine ball slam, 10 reps
Superset 1, exercise 2: medicine ball rotation, 10 reps

Do two rounds of superset one.

Superset 2, exercise 1: barbell hip thrust, 6 reps
Superset 2, exercise 2: dumbbell squat jump, 5 reps

Do three rounds of superset two.

Triset 1, exercise 1: cable machine Romanian deadlift, 6 reps
Triset 1, exercise 2: dumbbell bench press, 6 reps
Triset 1, exercise 3: single-arm row, 6 reps per arm

Do three rounds of superset three.

Superset 1, Exercise 1: Rotational Medicine Ball Slam and Toss

To modify, perform a set of standard medicine ball slams followed by a set of medicine ball rotational throws.

Start standing in front of a wall holding a soft-shell medicine ball in front of your body with your arms fully extended.
Engage your core, and raise the ball overhead. On an exhale, slam the ball down in front of you as hard as you can. Catch the ball after it bounces back up.
Once you've caught the ball, pivot on your left foot and step your right leg back simultaneously as you toss the ball as hard as you can at the wall. Catch the ball, and pivot back to the starting position.
This counts as one rep. Do 10 reps.

Superset 1, Exercise 2: Rotational Ball Slam With Lunge

Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
That's one rep. Do 10 reps.

Superset 2, Exercise 1: Barbell Hip Thrust

Sitting on the floor with your legs extended, rest your back against a stable bench.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
With control, lower back down to the ground.
That's one rep. Do six reps.

Superset 2, Exercise 2: Squat Jump

To make it harder, do this exercise while holding two dumbbells by your sides or one dumbbell at your chest.

Start in a squat with your arms by your sides.
Swing your arms to the ceiling, and jump.
Land quietly as you return to the squat position.
That's one rep. Do five reps.

Triset 1, Exercise 1: Cable Machine Romanian Deadlift

If you don't have a cable machine handy, do a Romanian deadlift using dumbbells, a kettlebell, or a barbell.

Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the rope, and step approximately three feet away from the machine.
With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row). Pull with power, and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.
That's one rep. Do six reps.

Triset 1, Exercise 2: Dumbbell Bench Press

Grab a set of dumbbells, and sit on a flat workout bench (or on the floor).
With one dumbbell in each hand resting on your thighs, lie back onto the bench.
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
That's one rep. Do six reps.

Triset 1, Exercise 3: Single-Arm Cable Machine Row

If you don't have a cable machine, do a single-arm row using a dumbbell or kettlebell.

Adjust the carriage so that it's at the bottom of the cable machine. Attach a single handle to the pulley on the carriage of a cable station. You should be facing the pulley.
Next, select the amount of resistance you want — 10 to 25 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the handle with your right hand, keeping your palm facing down. Step approximately three feet away from the machine. Come into a high lunge with your left leg in front. There should be a slight bend in your right leg.
With your core engaged, pull your right arm back, keeping it close to your body. As you pull, turn your hand to the right so that your palm is facing your right side.
With control, extend your arm forward, turning your palm back down.
That's one rep. Do six reps.