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Day 1: stretches and power
Day 2: movement
Day 3: circuit training
Day 4: leg power
Day 5: speed
Day 6: at the net
Day 7: circuit training
Day 8: speed - star run
Day 9: footwork
Day 10: coordination
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Get Stretch Marks
Day 1: stretches and power
Start each session with some easy stretching exercises.
Basic stretch routine: Begin with triceps stretches for each arm.
Begin with tricep stretches
Then roll arms send and back ten times. Stretch quadriceps (thigh muscles).
Finally stretch calves and hamstrings by planting both feet on ground and leaning forward. Hold this position for ten seconds - don't bounce, or you'll strain your muscles
Building strength: Press-ups Beginners should cross their feet
Kneel down, and - if you're a beginner, cross your feet at the ankles. Learn send and put your palms down on the mat to begin.
Go down, up and back on to your haunches. Then growth the whole of times you go down and up from one through to five and back again, before returning to your haunches.
If you're advanced, you can do this in full press-up position.
Building strength: Tricep Dips You could use a stool for tricep dips
Use a bench, chair or stool. Sit on the bench with your knees bent and your arms beside you supporting your weight.
Lower your lowest off the bench towards the floor and then bring it back up, so you're sitting on the bench again.
As before, begin by lowering your lowest once, then growth up to four times and back down to one again.
Day 2: movement
Today the focus is on movement. Stand in the ready position - knees bent with your hands on your hips, and remember to keep your back straight.
Movement: Forehand/backhand Keep your back straight
Take a couple of steps to the side and custom a forehand movement. Return to the middle and do the same thing five times. Then, taking a couple of steps to the side, custom a backhand.
Do this five times. Take a 10 second rest. Next take two steps to one side and hit and two steps to the other side and hit. Do this five times and take a 10 second rest.
Movement: Smash Touch the ground before smashing
Next stand in the ready position and take a couple of steps forwards - bend your knees and touch the ground. Stand up and take a couple of steps backwards and jump in the air to hit a smash. Do this five times and take a 10 second rest.
Stand in the ready position and move your feet very quickly shuffling forwards and backwards and then side to side. Do this for 20 seconds and take a 10 second rest.
Movement: Abdominals Twisting crunch, left arm to right knee
Next you'll need a mat or a towel. Lie flat on your back and put your hands behind your head. Next do sit-ups in the crunch position to work the oblique muscles in your sides.
Adopt the crunch position with legs raised then with your hands behind your neck twist with your left elbow towards your right knee, then right elbow towards left knee - do 20 repetitions.
Next cross your right leg over your left knee. Lift your left elbow up to the right knee concentrating and provocative in an arc and do the same on the opposite side. Do two sets of 10 on each side and then take a rest.
Day 3: circuit training
In today's workout, Kieron looks at circuit training. There are four basic exercises to do today: Running Squats, Row Boats, straight Leg Raises and Squats.
Circuit training: Running squats Concentrate on your breathing
Put your hands on the ground in front of you shoulder width apart. Run on the spot bringing your feet as close to your chest as possible.
Don't forget to couple on your breathing. Do 10 of these and then take a rest.
Circuit training: Row boats Bring your knees up to your chest
Sit on the mat with your hands either side of your buttocks to withhold your weight.
Keeping your feet together lift them off the ground and bend your knees - bringing your feet up towards your body and pulling your knees in towards your chest.
Keep your breathing consistent. Do 10 of these and take a rest.
Circuit training: straight leg raises Place hands under buttocks Lie on your back on the mat. Place your hands, palm down, under your buttocks to withhold your back.
Then, holding your legs straight, raise them off the floor a little. (Remember to take special care here if you have a back qoute and don't push yourself too hard.
If you feel any pain you must stop). Do 10 of these and take a rest.
Circuit training: Squats Stay on your toes and explode upwards
Stand up with your feet apart and knees bent.
Put your hands behind your head and jump up into the air.
Do 10 of these and take a rest. Repeat all four exercises again remembering to take a two diminutive rest in the middle of them. Day 4: leg strength Today's tennis fitness session focuses on leg strength.
Leg strength: Lunges Make sure your back leg touches the ground
Put your hands on your hips with feet together. To do send lunges, take a step send and bend your back leg so it just touches the ground.
Then push up and return to the standing position. Do the same thing with your other leg and repeat this five times on each side. Remember to keep your back straight at all times.
Take a 30 second rest.
Leg strength: Burpees Bend your knees and push back
Next it's time for what's known as burpees. For the beginner, put your hands on the ground with fingers taking most of the weight (ie not palm-down) then put your feet out behind you with toes touching the ground.
Push up with your feet, approximately hopping towards your hands. Then stand up straight. Do this again five times.
Leg strength: industrialized burpees Bring your knees send and jump up
For the more industrialized version do the same thing but instead of just standing up - you have to leap or jump up into the air.
Then repeat the practice five times. Make sure you take a 30 second rest before provocative on to the next exercise.
Leg strength: The plank Hold your tummy in for 10 to 30 seconds
Now it's time for some sit-ups. For this you'll need a mat or a towel. These type of sit-ups are known as the plank. (If you suffer from back problems you should not do this exercise).
Lie down with your hands together - palms and fingers touching - and elbows out to the side. Your forearms should be flat on the mat and should withhold your weight as you raise yourself off the ground - toes touching the floor and back straight as if you were a plank.
Do not bend your back or raise your lowest - keep as straight as possible. Hold this position off the ground for 10 seconds and then rest back down on the mat. Try this again construction up to a 30 second hold and take a 30 second rest in the middle of each attempt.
If you find this difficult do not push yourself and try something easier. Day 5: speed
Today the focus is on speed - primary for any player who wants to raise their game.
Speed: Shuttle run Shuttle run: make sure you bend your knees
Place two markers 10 metres apart. The idea is to sprint continuously in the middle of them.
Start by the first marker, bend your knees and reach down to touch it. Spring up and sprint over to the other one, bending down to touch it. Remember to keep your back straight and bend with your knees.
When you've running in the middle of them for 30 seconds take a 30 second rest.
Speed: Running on the spot Run on the spot for 15 seconds, rest for 15 seconds
Next it's running on the spot. holding your back straight, run on the spot bringing your knees as high as possible.
Remember to use your arms as if you were sprinting. Do this for 15 seconds and then stop for 15 seconds. Repeat four times unless you're a beginner in which case just repeat it twice.
Day 6: at the net
Today's focus is on movement at the net.
Keep your back straight.
Start by bending your knees and keep your back straight. Move from side to side and take a step forwards pretending to hit a volley.
Net: speed
Both knees will be bent with the back leg approximately touching the floor. Hold this position for a split second then stand up and do the same thing on the other side. Every 10 seconds speed it up a little.
Do it for 30 seconds in total and then have a 30 second break, completing the whole routine four times.
Net: fast feet
Start from the middle of the court near the net. Move your feet very quickly approximately as though you're running on the spot. Then take a quick step forwards as though you're launching into a forehand or backhand volley. Move back to the beginning position and keep going Again, do this for 30 seconds and then have a 30 second break. Repeat the whole routine four times Day 7: circuit training
Side lunges.
Put your feet shoulder-width apart and place your hands on your hips. Take a step sideways and lunge to your right, bending your right knee and holding your left leg straight. Try to explode back up.
Lean out and downwards then spring up and bring both feet together. Repeat this with your left leg. Remember to keep your back straight all the time. Do five of these on each side
Step ups
For this you'll need a bench or chair (make sure it's carport and won't fall over).
Leading with your right leg step up onto it and then step down again. Step up and down again five times. Next do the same thing prominent with your left leg. So in total you'll have done ten step ups.
Scissors
Sit on a mat or towel. Put your hands under your buttocks to withhold your lower back. If you have lower back problems take extra care. You may need to bend your knees a little.
take care with your back on this
Move your legs up and down in a scissor motion. Do this 10 times
When you have complete this circuit, take a two diminutive break, then repeat four more times Day 8: speed - star run Use five cones to mark out a solitaire shape
Today it's all about speed and this practice is called the star run. For this you'll need five cones or something to mark out a solitaire shape.
Put one in the centre and place the others five metres apart from it as though they are four points of a star.
Starting from the middle sprint to one of the markers, bend down to touch it - remembering to bend with your knees and not your back. Then spring up and return to the middle.
Next run and touch each of the others in turn returning to the middle every time. Have a rest for two minutes and then repeat this practice twice. Day 9: footwork
Today Kieron's workout looks at a range of exercises out on the court from speed, coordination to fancy footwork to help improve your game.
Footwork: volleying Move from side to side then send as if playing a volley
Start by bending your knees and keep your back straight. Move from side to side and take a step forwards pretending to hit a volley. Both knees will be bent with the back leg approximately touching the floor.
Hold this position for a split second then stand up and do the same thing on the other side.
Every 10 seconds speed it up a little. Do it for 30 seconds in total and then have a 30 second break. Do the whole routine four times.
Footwork: fastfeet volley Move feet quickly then push send as if playing a volley
Next start from the middle of the court near the net. Move your feet very quickly approximately as though you're running on the spot.
Then take a quick step forwards as though you're launching into a forehand or backhand volley.
Move back to the beginning position and keep going - do this for 30 seconds and then have a 30 second break. Repeat the fast feet practice four times.
Footwork: running on the spot Bring your knees as high as potential
Next it's running on the spot. holding your back straight, run on the spot bringing your knees as high as possible. Remember to use your arms as if you were sprinting.
Do this for 15 seconds and then stop for 15 seconds. Repeat four times unless you're a beginner in which case just repeat it twice.
Footwork: fastfeet send and back Move your feet quickly shuffling send and back
Stand in the ready position and move your feet very quickly shuffling forwards and backwards and then side to side.
Do this for 20 seconds and take a 10 second rest. When you're doing this exercise, ensure you keep your feet provocative as fast as potential but this will improve as you get fitter. Day 10: coordination
In the final part of training session to improve your game, we look at coordination. One of the best exercises for this is skipping, but don't worry if you haven't got a skipping rope, read on or watch the clip from the link at the top of the page
Coordination: skipping Skip for 30 seconds with a 30 second rest; then skip for 20 with a 30 second rest, then 10 seconds with an additional one 30 second rest.
Keep your knees high with your head up and stay on your toes. As you get more safe bet you can gently growth the speed you skip.
Take your times for each practice and have a two diminutive rest when you have done 25. If you do not have a skipping rope, effect the same pattern but by running on the spot.
We hope you've enjoyed our fitness plan that was designed to improve your game. The procedure is unblemished now so you can print of this page and keep it for reference.
I hope you receive new knowledge about Get Stretch Marks. Where you'll be able to put to utilization in your evryday life. And above all, your reaction is passed. Read more.. Shape Up With Tennis.
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