Roger Federer’s Training Routine

Behind-the-scenes of Roger’s 66 Grand Slam Appearances and 17 Titles.

Author – Tejasvi Lohia

(Reading time ~ 3 mins)

Strength and conditioning coach, Pierre Paganini has been training Roger Federer for more than a decade, whom he met while playing as a teen. Paganini shapes Federer’s routine with a variety of exercises to diversify Roger Federer’s training, from weight work to footwork to sprints. Federer works out about 10 hours a week off the court in the off season. Roger likes rope jumping and lifting weights, and sees push- ups as a challenge. Following are some exercises in Federer’s world class routine:

There is no way around hard work. Embrace it.

– Roger Federer

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WARM UP

JOGGING VARIATIONS

The Federer Warm up consists of doing several jogging variations that focus on different muscles. Amongst these are butt kicks – the running motion where the heel must touch the butt with each step as a player advances from the net to the baseline and back again.

CARDIO WARM UP

JUMP ROPE

Roger Federer makes use of one of the easiest methods – Jump rope. He starts off with a fairly leisurely skip and eventually double his speed. It helps in increasing blood flow, footwork speed and strengthens calf muscles.

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CORE STRENGTH

LATERAL LUNGES & MEDICINAL BALL

Most tennis shots are powered by your core (abdominal muscle) strength. The core strength is developed from a strong course. For that, Federer spends good amount of time practicing lateral lunges and medicinal ball.
Medicinal ball has various variations. For an example: Stand with your feet shoulder-width apart. Lunge with your left leg out at a 45- degree angle and twist. Repeat with right leg.

Medicinal ball : Stand opposite a partner on the court, close to the singles line and a few feet from the net.Then, pass a medicine ball back and forth across the net to his partner while crossing the court using shuffle steps.

ENDURANCE AND AGILITY

RESISTANCE BANDS

To play freely on court, Federer depends on flexible body/ agility and endurance training. This helps him feel light footed while playing, so you can move without feeling weighed down by stress. Federer trains himself by increasing resistance around his movements.
1. Federer places a band between his legs while practicing ground strokes so that each leg movement creates some resistance, strengthening the muscles used. When he plays matches with no band between his legs, he feels light and free.

2. In another similar exercise, he places the band around his waist, with the other end attached to the net. Short and long balls are then hit to him, and he hustles back and forth trying to hit them all before second bounce.

BALANCE

TRAMPOLINE VOLLEY

As a training routine to improve his volleys, Federer stands on a stiff mini-trampoline and hits volleys balancing on one leg. This develops an incredible balance that is evident when you are hitting with both feet grounded.

INTERVAL TRAINING

Tennis is all about explosive power in short bursts. For that, there is interval training. You run for 30 seconds and then have a break for 30 seconds.

PEPPER ROUTINE

Multiple (3 or more) balls are thrown at him from about 10 feet away. Federer hits these balls one at a time, before they make their second bounce. This exercise does wonders for his reaction time.

COORDINATION

CONE DRILL

3 cones are placed in a triangle about 4 feet apart from one another and just inside the baseline. Federer starts off with moving around each cone in a zig-zag manner. Then balls are thrown at him from across the net and he hits them – one at every cone. The speed of the drill is gradually increased to increase his footwork speed and hand-eye co-ordination.

RECOVERY

After exercise comes recovery time which is with the help of sleep and diet.
Federer makes sure that he gets a full 10 hours sleep every night to allow plenty of recovery time to his muscles.
He likes to consume recovery beverages and foods right after a match or workout. It comprises of a mix of carbs, proteins and electrolytes whose aim is to quickly re-hydrate and replenish the body.

Which exercise have you benefited from the most?

Image courtesy – wall.alphacoders , muscle prodigy, backstrenghteningexercisesva

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Roger Federer’s Training Routine

There is no way around hard work. Embrace it.

– Roger Federer

WARM UP

CARDIO WARM UP

Get the Federer Training Infographic in your Inbox.

CORE STRENGTH

ENDURANCE AND AGILITY

BALANCE

INTERVAL TRAINING

PEPPER ROUTINE

COORDINATION

RECOVERY

5 Diet Tips for Sportsmen

6 Yoga Asanas that’ll help you in sports by Yamini Muthanna

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Roger Federer’s Training Routine

There is no way around hard work. Embrace it.

– Roger Federer

WARM UP

CARDIO WARM UP

Get the Federer Training Infographic in your Inbox.

Share with friends

CORE STRENGTH

ENDURANCE AND AGILITY

BALANCE

INTERVAL TRAINING

PEPPER ROUTINE

COORDINATION

RECOVERY

Share with friends

Free Social Platform

spyn Social App

Company

Other Products

Misc