Whether you’re playing in the US Open or the Banana Open, in order to be a top player you have to develop your physical attributes. Our bodies are our machines and a finely-tuned machine makes all the difference in the game. HPRC has developed some simple exercises and drills for your to incorporate into your training regime to improve your speed and agility on court.
1. Warm Up
In addition to your normal stretching and cardio warm-ups, to improve your tennis game it is important to include some mobility movements. These movements include wrist rotations, shoulder rotations and elbow rotations.
Being able to move quickly on the courts is vital in tennis. To train for this, set up cones 20 meters apart, and count how many laps you can sprint in 30 seconds. Take a break and repeat!
4. Plyometric Lunges
Plyometric lunges are used to increase your “explosive” power on the courts. This takes a normal lung to another level of intensity and is very challenging. For this exercise, start in a standard lunge position. Then summon the energy to jump straight up. While airborne, switch legs so when you land you are able to immediately drop into a lunge with the opposite leg in front.
5. Squat Jumps
7. Medicine Ball Slams
8. Cool Down
Similar to your warm up, use the mobility exercises mentioned while bringing your heart rate down. Also be sure to stretch it out! Completing stretches like the knee hug will stretch your glute and hamstring to improve flexibility and mobility in the lower body, and quickness on the court.