ROGER FEDERER FITNESS

In this video of a young Roger Federer you can see many good exercises for footwork, reaction training, speed training and some weight training also. Notice that he is doing all the training with very good speed, working the fast twitch fibres. Even when he is doing the weights he is doing them at high speed to train the fast twitch fibres.

Roger Federer is extremely secretive with his training routine's. It is very very hard to find out what he does in his training session's and he keep's it that way to try to keep his edge. The above video was taken before Federer made any real impact on the ATP Tour. Unlike most Pro's Federer rarely does a warm-up on the court (he never seem's to do the usual routine of resistance bands, skipping, mini-football etc) and he come's to most training session's already sweating a little so he is doing it somewhere out of public view.

However a few of Federer's training partners have given interview's about their time spent with Federer during a training block.
One coach of a player who was a sparring partner for Federer said this about Federer's routine-

“It was a training camp in the heat of July in Dubai, The practices were very focused, well-organized and simple, it was extremely hot, so very few tourists were in Dubai. We would see Federer already on the court, running sprints as he finished a hard one hour conditioning session with Paganini.
The players would begin with two-on-one drills, with Federer working alone against the two younger players.
To increase the intensity and shorten the rest interval between shots, the two younger players would come to the net and volley to Federer.

"He completely shuts out all distractions, and for 15 straight minutes he was in the zone. He ran for every ball, even out balls".

The threesome would then take a drink break, during which Federer would sometimes ingest an energy gel.
They would then resume doing two on one drills, going hard for close to an hour.
The second phase of practice was set play.
 “What impressed me the most was that he revealed nothing. I never saw fatigue. After practice, Federer would say,’I am completely exhausted’, but he looked the same.
After set play he always hit two small baskets of serves — one to the deuce, and one to the ad — for a total of 100 serves.” “There weren’t any fancy drills or games, just lots of two-on-ones and set play. Federer played on average five sets a day, this after a conditioning session with Paganini and an hour of drilling,”
”His work ethic just blew us away.”

In this video we see Nadal doing a lot of shoulder, back, knee and core exercises. His strength training regime here is all based around the major weak spots that tennis players can easily injure.

Here we see him doing a basic warm up plus some skipping and stretching.

Perhaps the story that tells the most about Nadals training regime off court is one that Ivan Ljubicic told a few years back to reporters-the story was that Nadal had just beaten Federer in the Monte Carlo final and was not happy with his fitness so straight after victory he went to the gym where Ljubicic was working out, Nadal began skipping and 2 hours later was still skipping when Ljubicic left the gym, 2 hours later after Ljubicic had ate and was walking by the gym and saw Nadal still skipping.

He had been skipping for more than 4 hours.
Ljubicic told reporters that he thought Federer had very little chance of beating a healthy Nadal on clay as a player as good as Nadal who had the stamina to skip for 4 hours after a big final was basically unbeatable.

Again in this video we see Nadal working on his core, his shoulder muscles (mainly the rotator cuff), his back again and working in the pool for speed even doing sprints in the pool with a resistance belt.

Here we see Rafael Nadal doing some very deep squats using the resistance band and some back exercises on court just before he start's training.

NOVAK DJOKOVIC WORKOUT

Here is Novak Djokovic's on court warm up using the resistance band. He does this warm-up before every session to reduce the risk of injury and to warm-up the muscles properly. Notice how fast he does the exercises and he does only a few repetition's on each exercise but maintains good technique on all of them.

Here is Novak Djokovic's full warm-up routine on court, firstly he does his explosive stretches and he focuses on his hamstrings and hip region being properly stretched prior to training. He also gets his hamstrings/quads stretched by someone from his team. He then does his exercises with the resistance band and finishes with some upper body stretches.

Djokovic doing some work in the gym with his old fitness trainer

One of the biggest key ingredients to Novak Djokovic's success is his flexibility (the more flexible a muscle is the longer range of motion it has). Novak Djokovic talks about doing yoga on a daily basis to keep his flexibilty good and yoga also helps the person breathe properly. Djokovic is just one of many top player's who use yoga in their training routines.

ANDY MURRAY WORKOUT

Out of the top 4 player's in the world Andy Murray is the one who show's the world the most from his training routine's. On his personal website you can find many video's of him training. Many of the things he does are very standard training methods used the world over but it is the intensity/quality/ratio that seperates Murray's session's to the average player.

Above we see Murray doing very simple basic drills/exercises that will help improve anyone's fitness/footwork/movement and endurance for tennis.
The drill he is doing at the start is for speed, the drill he does in the service box is great for improving your change of direction and getting the legs stronger at pushing off.

Murray here doing another change of direction drill that is very simple and anyone can try

Here Murray is doing many different type's of core exercises. Having a strong core in tennis is essential.

In the above video Murray show's us again many of the drills/exercises that he uses. He gives us a good glimpse into the sort of work he does in the gym for his strength training.