while the pros may make it look like a walk in the park, a close game of tennis can push the body to overwhelming levels of exertion. a case in point is the 2012 australian open men’s final, between novak djokavic and rafael nadal. as djokovic and nadal demonstrated that day, to be a top tennis player you have to spend huge amounts of time developing your physical attributes. for club or park players, this step up in terms of fitness can make all the difference in tennis performance. focussing just on racket technique will not get you to the next level. pogo jumps are a a great exercise to introduce at the beginning of a plyometric workout. make sure your heel never touches the ground throughout the exercise, keep your knees locked, maintain straight posture, and try to spend the least amount of time in contact with the ground as possible.
this exercise involves taking the lunge exercise to a far higher level of intensity and is very challenging. the star jump will help you develop power through your torso and improve your vertical jump. this is perfect for hitting those high shots when you get stuck close to the net. start at the service line, make three rapid lateral steps and touch your hand to the ground on the final step, then rapidly do the same to the left. begin on the baseline, sprint as fast as you can to the net and shuffle backwards. it is important to consider that, as with all plyometric or power training, you should take time to develop a strong core level of fitness and overall strength before beginning. medium to long runs will help develop the kind of fitness and endurance needed in a competitive tennis match. you will also want to have a firm base in strength training so that your body is conditioned enough to be able to handle the rigorous demands of rapid direction change, jumping and short sprints, not to mention serving and returning the ball at high speed.
“when training the players the usta works with, we usually do some sort of ” running” four to five times a the cardio tennis warm-up includes dynamic movement, tossing and catching skills and light hitting. an tennis is a deceptively difficult sport to master. exercise to introduce at the beginning of a, tennis workouts, tennis workouts, tennis endurance training, tennis fitness drills, best exercises for tennis conditioning.
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