| Playing your best on the tennis court requires | | | | Ball Drops: |
| strength, endurance, flexibility and coordination. All of | | | | Have a partner hold balls and drop them without |
| these things can be approved upon with the right | | | | notice while you try and grab them before they |
| exercises, thus making you stronger, faster and able | | | | bounce on the ground. |
| to play harder and longer sets. | | | | Balloon and Foot Balance: |
| There are a lot of things you can do to increase your | | | | Blow up two balloons and try and keep them in the |
| overall playing ability: | | | | air by either hitting them with your racket or by using |
| -Practice slow bursts of exercise like sprinting, | | | | your foot. It may sound easy, but it isn't! |
| jumping and fiercely swinging the racket. | | | | Ball and Shoulder Catch: |
| -Allowing yourself minimal recovery periods during | | | | While looking straight ahead, have a partner drop balls |
| exercise. Tennis is a fast-paced game that lends itself | | | | over your shoulder as you try and hit them with your |
| to very little downtime on the court. | | | | racket into the net. |
| -Run using a lot of lateral movement. | | | | Improving your tennis game requires a strong upper |
| -Work on increasing your endurance for longer playing | | | | and lower body. To strengthen your lower body, try |
| times. | | | | a few of these easy exercises: |
| There are two main categories of fitness needed for | | | | -High knee run. |
| improving your tennis game: | | | | -Leg squats. |
| 1. Physical - your fitness level, flexibility capabilities and | | | | -Front and rear lunges and walking squats. |
| strength are all important in order to play the best | | | | For a great upper body workout try these simple |
| possible game. | | | | strengthening exercises: |
| 2. Mental - coordination skills, and tactical ability are | | | | -Punching. |
| both needed in order to play tennis well. | | | | -Three-quarter presses. |
| So, what types of exercises should you be doing in | | | | -Speedball. |
| order to play better and ward off injuries on the | | | | -Swinging. |
| court? Try a few of these to both improve your | | | | -Tricep dips. |
| play and your endurance: | | | | Before attempting any of these exercises, be sure |
| Shuttle Sprints: | | | | to stretch properly both before and after your |
| Run from the baseline to serving barrier and back | | | | workout to avoid injuries, pace yourself. Remember, |
| again as fast as you can. | | | | it takes time to build up your body strength and |
| Ball Retrieval: | | | | endurance. Start with a 30 minute cardio workout |
| Place a line of balls along the fence, then run as fast | | | | three times a week, then when comfortable, add a |
| as you can, picking one up at a time and running back | | | | day or two of strength training in addition to your |
| to place it in the basket. Time yourself to see how | | | | regular exercise routine and watch your game on the |
| fast you can do it. | | | | court improve! |