| Day 1: stretches and strength | | | | touching the floor and back straight as if you were a |
| Day 2: movement | | | | plank. |
| Day 3: circuit training | | | | Do not bend your back or raise your bottom - keep as |
| Day 4: leg strength | | | | straight as possible. Hold this position off the ground for |
| Day 5: speed | | | | 10 seconds and then rest back down on the mat. Try |
| Day 6: at the net | | | | this again building up to a 30 second hold and take a |
| Day 7: circuit training | | | | 30 second rest between each attempt. |
| Day 8: speed - star run | | | | If you find this difficult do not push yourself and try |
| Day 9: footwork | | | | something easier. |
| Day 10: coordination | | | | Day 5: speed |
| Day 1: stretches and strength | | | | Today the focus is on speed - essential for any player |
| Start each session with some simple stretching | | | | who wants to raise their game. |
| exercises. | | | | Speed: Shuttle run |
| Basic stretch routine: Begin with triceps stretches for | | | | Shuttle run: make sure you bend your knees |
| each arm. | | | | Place two markers 10 metres apart. The idea is to |
| Begin with tricep stretches | | | | sprint continuously between them. |
| Then roll arms forward and back ten times. Stretch | | | | Start by the first marker, bend your knees and reach |
| quadriceps (thigh muscles). | | | | down to touch it. Spring up and sprint over to the other |
| Finally stretch calves and hamstrings by planting both | | | | one, bending down to touch it. Remember to keep |
| feet on ground and leaning forward. Hold this position | | | | your back straight and bend with your knees. |
| for ten seconds - don't bounce, or you'll strain your | | | | When you've running between them for 30 seconds |
| muscles | | | | take a 30 second rest. |
| Building strength: Press-ups | | | | Speed: Running on the spot |
| Beginners should cross their feet | | | | Run on the spot for 15 seconds, rest for 15 seconds |
| Kneel down, and - if you're a beginner, cross your feet | | | | Next it's running on the spot. Keeping your back |
| at the ankles. Learn forward and put your palms down | | | | straight, run on the spot bringing your knees as high as |
| on the mat to begin. | | | | possible. |
| Go down, up and back on to your haunches. Then | | | | Remember to use your arms as if you were sprinting. |
| increase the number of times you go down and up | | | | Do this for 15 seconds and then stop for 15 seconds. |
| from one through to five and back again, before | | | | Repeat four times unless you're a beginner in which |
| returning to your haunches. | | | | case just repeat it twice. |
| If you're advanced, you can do this in full press-up | | | | Day 6: at the net |
| position. | | | | Today's focus is on movement at the net. |
| Building strength: Tricep Dips | | | | Keep your back straight. |
| You could use a stool for tricep dips | | | | Start by bending your knees and keep your back |
| Use a bench, chair or stool. Sit on the bench with your | | | | straight. Move from side to side and take a step |
| knees bent and your arms beside you supporting your | | | | forwards pretending to hit a volley. |
| weight. | | | | Net: speed |
| Lower your bottom off the bench towards the floor | | | | Both knees will be bent with the back leg almost |
| and then bring it back up, so you're sitting on the bench | | | | touching the floor. Hold this position for a split second |
| again. | | | | then stand up and do the same thing on the other side. |
| As before, begin by lowering your bottom once, then | | | | Every 10 seconds speed it up a little. |
| increase up to four times and back down to one again. | | | | Do it for 30 seconds in total and then have a 30 |
| Day 2: movement | | | | second break, completing the whole routine four times. |
| Today the focus is on movement. Stand in the ready | | | | Net: fast feet |
| position - knees bent with your hands on your hips, and | | | | Start from the middle of the court near the net. Move |
| remember to keep your back straight. | | | | your feet very quickly almost as though you're running |
| Movement: Forehand/backhand | | | | on the spot. Then take a quick step forwards as |
| Keep your back straight | | | | though you're launching into a forehand or backhand |
| Take a couple of steps to the side and practice a | | | | volley. Move back to the starting position and keep |
| forehand movement. Return to the middle and do the | | | | going Again, do this for 30 seconds and then have a |
| same thing five times. Then, taking a couple of steps | | | | 30 second break. Repeat the whole routine four times |
| to the side, practice a backhand. | | | | Day 7: circuit training |
| Do this five times. Take a 10 second rest. Next take | | | | Side lunges. |
| two steps to one side and hit and two steps to the | | | | Put your feet shoulder-width apart and place your |
| other side and hit. Do this five times and take a 10 | | | | hands on your hips. Take a step sideways and lunge |
| second rest. | | | | to your right, bending your right knee and keeping your |
| Movement: Smash | | | | left leg straight. |
| Touch the ground before smashing | | | | Try to explode back up. |
| Next stand in the ready position and take a couple of | | | | Lean out and downwards then spring up and bring |
| steps forwards - bend your knees and touch the | | | | both feet together. Repeat this with your left leg. |
| ground. Stand up and take a couple of steps | | | | Remember to keep your back straight all the time. Do |
| backwards and jump in the air to hit a smash. Do this | | | | five of these on each side |
| five times and take a 10 second rest. | | | | Step ups |
| Stand in the ready position and move your feet very | | | | For this you'll need a bench or chair (make sure it's |
| quickly shuffling forwards and backwards and then | | | | stable and won't fall over). |
| side to side. Do this for 20 seconds and take a 10 | | | | Leading with your right leg step up onto it and then |
| second rest. | | | | step down again. Step up and down again five times. |
| Movement: Abdominals | | | | Next do the same thing leading with your left leg. So in |
| Twisting crunch, left arm to right knee | | | | total you'll have done ten step ups. |
| Next you'll need a mat or a towel. Lie flat on your back | | | | Scissors |
| and put your hands behind your head. Next do sit-ups | | | | Sit on a mat or towel. Put your hands under your |
| in the crunch position to work the oblique muscles in | | | | buttocks to support your lower back. If you have |
| your sides. | | | | lower back problems take extra care. You may need |
| Adopt the crunch position with legs raised then with | | | | to bend your knees a little.take care with your back on |
| your hands behind your neck twist with your left elbow | | | | this |
| towards your right knee, then right elbow towards left | | | | Move your legs up and down in a scissor motion. Do |
| knee - do 20 repetitions. | | | | this 10 times |
| Next cross your right leg over your left knee. Lift your | | | | When you have finished this circuit, take a two minute |
| left elbow up to the right knee concentrating and | | | | break, then repeat four more times |
| moving in an arc and do the same on the opposite | | | | Day 8: speed - star run |
| side. Do two sets of 10 on each side and then take a | | | | Use five cones to mark out a diamond shape |
| rest. | | | | Today it's all about speed and this exercise is called |
| Day 3: circuit training | | | | the star run. For this you'll need five cones or |
| In today's workout, Kieron looks at circuit training. There | | | | something to mark out a diamond shape. |
| are four basic exercises to do today: Running Squats, | | | | Put one in the centre and place the others five metres |
| Row Boats, Straight Leg Raises and Squats. | | | | apart from it as though they are four points of a star. |
| Circuit training: Running squats | | | | Starting from the middle sprint to one of the markers, |
| Concentrate on your breathing | | | | bend down to touch it - remembering to bend with |
| Put your hands on the ground in front of you shoulder | | | | your knees and not your back. Then spring up and |
| width apart. Run on the spot bringing your feet as | | | | return to the middle. |
| close to your chest as possible. | | | | Next run and touch each of the others in turn returning |
| Don't forget to concentrate on your breathing. Do 10 of | | | | to the middle every time. Have a rest for two minutes |
| these and then take a rest. | | | | and then repeat this exercise twice. |
| Circuit training: Row boats | | | | Day 9: footwork |
| Bring your knees up to your chest | | | | Today Kieron's workout looks at a variety of |
| Sit on the mat with your hands either side of your | | | | exercises out on the court from speed, coordination to |
| buttocks to support your weight. | | | | fancy footwork to help improve your game. |
| Keeping your feet together lift them off the ground | | | | Footwork: volleying |
| and bend your knees - bringing your feet up towards | | | | Move from side to side then forward as if playing a |
| your body and pulling your knees in towards your | | | | volley |
| chest. | | | | Start by bending your knees and keep your back |
| Keep your breathing consistent. Do 10 of these and | | | | straight. Move from side to side and take a step |
| take a rest. | | | | forwards pretending to hit a volley. Both knees will be |
| Circuit training: Straight leg raises | | | | bent with the back leg almost touching the floor. |
| Place hands under buttocks | | | | Hold this position for a split second then stand up and |
| Lie on your back on the mat. Place your hands, palm | | | | do the same thing on the other side. |
| down, under your buttocks to support your back. | | | | Every 10 seconds speed it up a little. Do it for 30 |
| Then, keeping your legs straight, raise them off the | | | | seconds in total and then have a 30 second break. Do |
| floor a little. (Remember to take special care here if | | | | the whole routine four times. |
| you have a back problem and don't push yourself too | | | | Footwork: fastfeet volley |
| hard. | | | | Move feet quickly then push forward as if playing a |
| If you feel any pain you must stop). Do 10 of these | | | | volley |
| and take a rest. | | | | Next start from the middle of the court near the net. |
| Circuit training: Squats | | | | Move your feet very quickly almost as though you're |
| Stay on your toes and explode upwards | | | | running on the spot. |
| Stand up with your feet apart and knees bent. | | | | Then take a quick step forwards as though you're |
| Put your hands behind your head and jump up into the | | | | launching into a forehand or backhand volley. |
| air. | | | | Move back to the starting position and keep going - do |
| Do 10 of these and take a rest. Repeat all four | | | | this for 30 seconds and then have a 30 second break. |
| exercises again remembering to take a two minute | | | | Repeat the fast feet exercise four times. |
| rest between them. | | | | Footwork: running on the spot |
| Day 4: leg strength | | | | Bring your knees as high as possible |
| Today's tennis fitness session focuses on leg strength. | | | | Next it's running on the spot. Keeping your back |
| Leg strength: Lunges | | | | straight, run on the spot bringing your knees as high as |
| Make sure your back leg touches the ground | | | | possible. Remember to use your arms as if you were |
| Put your hands on your hips with feet together. To do | | | | sprinting. |
| forward lunges, take a step forward and bend your | | | | Do this for 15 seconds and then stop for 15 seconds. |
| back leg so it just touches the ground. | | | | Repeat four times unless you're a beginner in which |
| Then push up and return to the standing position. Do | | | | case just repeat it twice. |
| the same thing with your other leg and repeat this five | | | | Footwork: fastfeet forward and back |
| times on each side. Remember to keep your back | | | | Move your feet quickly shuffling forward and back |
| straight at all times. | | | | Stand in the ready position and move your feet very |
| Take a 30 second rest. | | | | quickly shuffling forwards and backwards and then |
| Leg strength: Burpees | | | | side to side. |
| Bend your knees and push back | | | | Do this for 20 seconds and take a 10 second rest. |
| Next it's time for what's known as burpees. For the | | | | When you're doing this exercise, ensure you keep |
| beginner, put your hands on the ground with fingers | | | | your feet moving as fast as possible but this will |
| taking most of the weight (ie not palm-down) then put | | | | improve as you get fitter. |
| your feet out behind you with toes touching the ground. | | | | Day 10: coordination |
| Push up with your feet, almost hopping towards your | | | | In the final part of training session to improve your |
| hands. Then stand up straight. Do this again five times. | | | | game, we look at coordination. One of the best |
| Leg strength: Advanced burpees | | | | exercises for this is skipping, but don't worry if you |
| Bring your knees forward and jump up | | | | haven't got a skipping rope, read on or watch the clip |
| For the more advanced version do the same thing but | | | | from the link at the top of the page |
| instead of just standing up - you have to leap or jump | | | | Coordination: skipping |
| up into the air. | | | | Skip for 30 seconds with a 30 second rest; then skip |
| Then repeat the exercise five times. Make sure you | | | | for 20 with a 30 second rest, then 10 seconds with |
| take a 30 second rest before moving on to the next | | | | another 30 second rest. |
| exercise. | | | | Keep your knees high with your head up and stay on |
| Leg strength: The plank | | | | your toes. as you get more confident you can |
| Hold your tummy in for 10 to 30 seconds | | | | gradually increase the speed you skip. |
| Now it's time for some sit-ups. For this you'll need a | | | | Take your times for each exercise and have a two |
| mat or a towel. These type of sit-ups are known as | | | | minute rest when you have done 25. If you do not |
| the plank. (If you suffer from back problems you | | | | have a skipping rope, follow the same pattern but by |
| should not do this exercise). | | | | running on the spot. |
| Lie down with your hands together - palms and fingers | | | | We hope you've enjoyed our fitness plan that was |
| touching - and elbows out to the side. Your forearms | | | | designed to improve your game. The course is |
| should be flat on the mat and should support your | | | | complete now so you can print of this page and keep |
| weight as you raise yourself off the ground - toes | | | | it for reference. |