VAMOS Workout of The Day: 5 Exercises You Can Do At Home To Improve Your Game

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” Michael Jordan

In a time where all of our lives have been thrown into complete disarray due to COVID-19, it can be easy to put fitness in the ‘too hard’ box. In most countries around the world, you cannot play tennis, head to the gym or pool, use outdoor fitness facilities and even in some cases – leave your home. In fact, we are currently not conducting any tennis coaching at any of our locations across Australia. So, while you can’t improve your game on court, you can most certainly improve your game off court. That’s why we have designed the VAMOS Workout of The Day (WOD), which starting from today (April 1st) we will be uploading every single day to help you improve your game.

You can follow and join in on all the action by following us on Instagram here

The idea behind the VAMOS WOD is to perform a circuit of 5 specific exercises you can do at home that directly work on components relevant to becoming a better tennis player.

V – Cardio Component

A – Upper & Lower Body Explosiveness Component

M – Footwork Component

O – Core Component

S – Tennis Specific Component

The idea is to perform 5 rounds of this 5 exercise circuit, resting as you need (2-5 mins) in between each round. We recommend timing each round and then trying to better that time. The 5 components comprise of elements that are essential to being a great tennis player. Best of all, these exercises can all be performed at home.


V – 1km Run

Pretty self explanatory! Perform a 1km run as fast as you can without burning out. If you aren’t allowed out of your house due to restrictions – try skipping 300 times instead.

A – Superset Push Up x 20/Squat Jumps x 20

Perform 20 push ups (plyo push up if you are advanced) and superset that with 20 squat jumps.

M – Split Jumps Over Line x 20

Perform a jump over a line or marker similar to a split step – try not to let your heels touch the ground. Going over the line and then coming back counts as 1 rep – go for 20 reps.

O – 30 Second Plank/30 Second Each Side/30 Second Plank

Do a 30 second plank, then switch to a side plank with your arm extended up for 30 seconds, change to the other side with your arm extended for 30 seconds, then finish with a normal 30 second plank.

S – Semi-Circle Shadow Swings x 20 (10 Each Side)

Add some resistance to your racquet by putting a plastic bag over the head and tying it. Put a cone or marker on the ground, now draw a semi-circle around the cone whilst turning your racquet for the preparation phase. Once your leading foot is in line with the cone or marker, perform a shadow swing with heavy racquet speed. Then draw a semi-circle with your feet around the cone the opposite direction so you can perform the other groundstroke.

My personal best time was on my last set (last set = best set!) and was a time of 7:55. See if you can beat me, and make sure to post you performing the VAMOS WOD on your story or feed and tag us @vamosaustralia and we will repost you!

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