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