| It struck me whilst training in the gym the other day | | | | no less than 48 hours (preferably more) between |
| that everybody I saw was training their upper body | | | | each session. Muscle soreness is normal (especially |
| (yes I do train myself, it's not just a rumour). Not only is | | | | early on as you get used to it). You need to execute a |
| this definitely all about looking good, as tennis players | | | | thorough dynamic warm up before you perform this |
| and sportspeople this just does not make any sense | | | | and every workout. You will perform 2 circuits of the |
| at all. Think about it for just a minute. How often are | | | | following exercises with a 5 minute rest period in |
| you using your upper body when you are playing? A | | | | between each circuit. Your recovery will be a walk |
| lot of the time - turning, twisting, hitting etc. How often | | | | back after every exercise. Using a tennis court for a |
| are you using your feet and legs when you play? ALL | | | | guide, here are the progressions you should make. |
| OF THE TIME!! You should never forget that all tennis | | | | Level 1 - Singles sideline to singles sideline. Level 2 - |
| shots should start from the ground, meaning that you | | | | Doubles sideline to doubles sideline. Level 3 - Baseline |
| are relying on your legs (and feet) to not only get you | | | | to opposite service line. Level 4 - Baseline to baseline. |
| to every shot but to initiate the movement that ends | | | | So... Weeks 1 and 2: Level 1 Weeks 3 and 4: Level 2 |
| up with you striking the ball with your racket. Just | | | | Weeks 5 and 6: Level 3 Weeks 7 and 8: Level 4 The |
| watch all the top players, Federer, Nadal, Williams, | | | | jumps: Linear (Forwards) 1. Two footed with feet |
| Sharapova next time to see their footwork and their | | | | facing forward. 2. Two footed with feet turned |
| knee bend before and after every shot! If you can | | | | inwards. 3. Two footed with feet turned outwards. 4. |
| shift the emphasis of your tennis fitness training over | | | | Two footed "in-outs". (Start on toes with feet turned |
| to your legs just a little bit you will see massive | | | | inwards, jump forward and turn your feet outwards so |
| improvements in your game!! What You NEED To Do | | | | that heels touch, jump forward back into the starting |
| Next! Using jump training (plyometrics) is a fantastic | | | | position and so on). Lateral/Sideways 1. Two footed |
| way to improve the power and speed in your legs | | | | jumps moving sideways to the left with feet facing |
| (especially calf muscles) and therefore your game. | | | | forward (then right). 2. As above feet pointing inwards. |
| Here is a really simple way for you to get plyometrics | | | | 3. As above feet pointing outwards. 4. As above |
| into your tennis training that does not involve any | | | | performing "in-outs". This program will get you moving |
| equipment or weights and therefore can be done | | | | better as well as drastically improving your balance, |
| anywhere anytime. The Program This is an 8-week | | | | agility and speed of the mark (quickness). |
| programme that you will perform twice per week with | | | | |