Court Condition

Tired of the gym? You can get all the workout you need between the white
lines.

By Dana Sullivan

Most tennis players don’t think of their sport as being anything like a
marathon. Yet tennis is an endurance test: A tough match can last a couple
of hours, even though most points are less than a minute. To reach the fi
tness level you need to enjoy the game, you should do cardio conditioning
—swimming, running, or cycling—for 30 minutes at least twice a week. But
you also should strength-train and do workouts that prepare you for the
constant hustle that tennis demands. Here’s an exercise circuit that won’t
force you into a gym. “It’s the kind of training that will keep you on the
court,” says Mark Weil, director of the Weil Tennis Academy, in Ojai, Calif.
The circuit, put together by Patrick Muller, fi tness director at the Weil
academy, is designed to improve agility and balance as well as strengthen
major muscles and improve anaerobic fi tness. Weil and Muller advise
doing it at the end of practice, two or three times a week. All you need are a racquet, three cans of tennis
balls, a towel, and a court. The diagram at right shows where to stand to begin each exercise. Allow 30
seconds between moves. When you’ve completed the circuit, rest for 2–3 minutes, repeat the entire circuit,
then stretch.

1. T DRILL

What it does: Increases speed and agility

What you do: Stand on the center service line

with your back to the net. Sprint forward to the
service line, shuffl e right to the alley, reverse
and shuffle left all the way to the opposite alley.
Shuffle back to the center service line.
Backpedal to the starting position. Continue for
30 seconds.

2. SPRINTS AND GROUND STROKES

What they do: Improve anaerobic conditioning and your ability to accelerate and decelerate

What you do: Stand at the hash mark on the baseline. Staying low, sprint at an angle to the deuce-side
singles sideline halfway between the baseline and the service line. When you get there, shadow hit a
forehand. Now shuffl e back to the starting position. Sprint to the ad singles sideline and shadow a
backhand. Shuffl e back to the hash mark. Repeat for 30 seconds.

3. PUSH-UPS

What they do: Strengthen your upper body

What you do: Get into push-up position on your toes, with
your hands slightly wider than shoulder-width apart. Starting in the “up” position, inhale and lower toward
the court. Stop when your elbows are at 90-degree angles. Exhale and push yourself back up. Keep your
head in line with your spine and your back straight. Try to keep your elbows close to your body. Do as
many as you can—with good form—in 30 seconds, aiming for 12–15.

4. BURPEES

What they do: Strengthen your legs, shoulders, arms, and chest

What you do: (A) Stand with your feet shoulder-width apart and arms straight up over your head. (B)
Squat down and (C) place your palms on the court in front of your feet. (D) Kick both feet back behind you
so you’re in push-up position. Bend your arms and lower your body until they form 90-degree angles. Push
yourself back up quickly and hop back into squat position, pulling your knees into your chest while keeping
your hands on the court. Stand up and throw
your arms overhead, jumping a few inches off
the ground. Repeat this exercise quickly for 30
seconds.

5. SHORT-COURT SPRINTS

What they do: Improve anaerobic conditioning

What you do: (A) Holding a racquet, stand at the T and run forward to the net. (B) Shadow a forehand
volley, then backpedal to the service line and (C) shadow an overhead. Immediately run forward again, but
this time (D) shadow a backhand volley. Backpedal to the starting position and shadow another overhead.
Continue for 30 seconds.

6. LUNGE JUMPS

WHAT THEY DO: Help develop explosive leg

strength

WHAT YOU DO: Stand with your feet hip-width

apart. (A) Step forward with your left foot and
lower into a lunge position with your front leg
bent at 90 degrees. (B) Keeping your torso upright, jump up, switch your legs in the air, and (C) land softly
with your right foot in front, left leg back. Repeat, alternating legs, for 30 seconds.

7. FIGURE 8

WHAT IT DOES: Improves agility and footwork

WHAT YOU DO: Put two cans of balls on the ground, 2 feet apart, and stand
with the cones to your left side. Facing the same way the whole time, run
with small steps as quickly as you can in a fi gure-8 pattern around the
cones. You will be moving forward, sideways, and backward. Continue for 30
seconds.

8. CAN HOPS

WHAT THEY DO: Develop explosive leg

strength

WHAT YOU DO: Set up three cans of balls in a line, with about a foot
between each. Stand so the cones are lined up to your left. Hop sideways
over each cone, landing softly, and then hop back to the right. Continue for
30 seconds.

9. HOPS

WHAT THEY DO: Improve quad strength and anaerobic

conditioning

WHAT YOU DO: Stand on the intersection of the service

line and the ad singles sideline, facing the opposite sideline.
Hop forward to the T, then sprint to the deuce sideline. Turn
around and continue for 30 seconds.

10. FRONT PLANK

WHAT IT DOES: Strengthens your core

WHAT YOU DO: Place a towel on the court. Lie face down and
position your elbows directly under your shoulders on a towel with
your legs extended behind you. Push your body up on your forearms and hold. Your head and spine
should be aligned. Don’t allow your back to arch or sag. Tighten your abdominal muscles while you hold
this position for 30 seconds (gradually work up to 60). Be sure to breathe while you’re in this position.