| There are many components that contribute to | | | | All these sports have the stop-start repeated |
| an effective tennis-training programme but | | | | sprint tempo that tennis requires with soccer |
| whilst most people will readily mention | | | | providing a multidirectional agility-training |
| strength, endurance, flexibility, speed etc | | | | stimulus that is vital for effective court |
| one of the most important yet understated | | | | coverage. Although basketball and volleyball |
| components is variety. | | | | include many directional changes as well, |
| | | | they have a large leg power component to them |
| Your body is fantastically adaptive in as | | | | through the repeated jumping that takes |
| much as if you repeat the same thing over and | | | | place. |
| over you will adapt and it will become the | | | | |
| norm (an important factor in learning), | | | | Baseball has many useful tennis related |
| however if you perform the same workout | | | | aspects to it such as pitching and getting |
| routine (no matter how good it is) it will | | | | the ball from base to base (which are |
| eventually prove counter productive as all | | | | throwing actions like the tennis serve) and |
| initial gains you make plateau and there will | | | | sliding to make base can be very useful when |
| be no overload and any gains will be | | | | you come to play on clay where sliding is a |
| reversed. | | | | vital component for success. |
| | | | |
| Think of it another way, if you play your | | | | 2. Use outdoor activities. |
| favourite song over and over again for too | | | | |
| long it will eventually lose its early | | | | Cardio training can be achieved by running, |
| appeal. | | | | hiking (also good for leg strength), skating |
| | | | (balance and agility), skipping |
| This is where using other sports and methods | | | | (co-ordination), cycling and swimming, to |
| of training (or cross-training as it is | | | | mention just a few. If you are in a park you |
| known), is important. | | | | could use equipment such as benches, balance |
| | | | beams, monkey bars, rope climbs etc. to do |
| For the pro players that I work with, | | | | body weight driven exercises such as |
| participating in other sports keeps them | | | | push-ups, pull-ups, balancing, step-ups, |
| physically and mentally fresh (they obviously | | | | squat jumps, tricep dips, calf raises, etc. |
| play so much tennis) whilst still promoting a | | | | |
| training stimulus. | | | | As always start slowly and at your own pace |
| | | | and progress slowly increasing the length and |
| For my junior players (minis included) as | | | | or intensity as you improve. |
| well as my recreational adults (some very | | | | |
| serious and not too recreational by the way), | | | | So, with a little thought and creativity you |
| it is a way of training many of the fitness | | | | can combine all the fitness components |
| components critical for tennis away from the | | | | necessary for improving tennis performance |
| tennis environment whilst still retaining a | | | | into workouts that take place away from your |
| competitive games - based edge. This is | | | | normal tennis environment, thereby allowing |
| especially true of the "mini" juniors for | | | | you to be physically and sometimes more |
| whom early "specialisation" in a single sport | | | | importantly mentally fresh every time you |
| has been shown to be counterproductive. | | | | step back on the court to play a match or |
| | | | have a lesson. |
| Here are some ideas to either spice up or | | | | |
| enhance a program you are currently doing, or | | | | Who knows you may even find yourself having |
| to get you started on a new one. | | | | fun whist getting fitter and improving your |
| | | | tennis! |
| 1. Participate in sports such as basketball, | | | | |
| soccer, baseball or volleyball. | | | | Before starting any exercise program, always |
| | | | be sure to first consult your physician. |