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Court Condition

Court Condition

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Published by: moby88 on Mar 27, 2010
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07/06/2010

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Court Condition
 
Tired of the gym? You can get all the workout you need between the whitelines.
By Dana SullivanMost tennis players don’t think of their sport as being anything like amarathon. Yet tennis is an endurance test: A tough match can last a coupleof hours, even though most points are less than a minute. To reach the fitness level you need to enjoy the game, you should do cardio conditioning—swimming, running, or cycling—for 30 minutes at least twice a week. Butyou also should strength-train and do workouts that prepare you for theconstant hustle that tennis demands. Here’s an exercise circuit that won’tforce you into a gym. “It’s the kind of training that will keep you on thecourt,” says Mark Weil, director of the Weil Tennis Academy, in Ojai, Calif.The circuit, put together by Patrick Muller, fi tness director at the Weilacademy, is designed to improve agility and balance as well as strengthenmajor muscles and improve anaerobic fi tness. Weil and Muller advisedoing it at the end of practice, two or three times a week. All you need are a racquet, three cans of tennisballs, a towel, and a court. The diagram at right shows where to stand to begin each exercise. Allow 30seconds 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 linewith your back to the net. Sprint forward to theservice line, shuffl e right to the alley, reverseand 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-sidesingles sideline halfway between the baseline and the service line. When you get there, shadow hit aforehand. Now shuffl e back to the starting position. Sprint to the ad singles sideline and shadow abackhand. 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, withyour hands slightly wider than shoulder-width apart. Starting in the “up” position, inhale and lower towardthe 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 asmany 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 youso you’re in push-up position. Bend your arms and lower your body until they form 90-degree angles. Pushyourself back up quickly and hop back into squat position, pulling your knees into your chest while keepingyour hands on the court. Stand up and throwyour arms overhead, jumping a few inches off the ground. Repeat this exercise quickly for 30seconds.
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 forehandvolley, then backpedal to the service line and (C) shadow an overhead. Immediately run forward again, butthis 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 legstrength
WHAT YOU DO:
Stand with your feet hip-widthapart. (A) Step forward with your left foot andlower into a lunge position with your front legbent at 90 degrees. (B) Keeping your torso upright, jump up, switch your legs in the air, and (C) land softlywith 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 standwith the cones to your left side. Facing the same way the whole time, runwith small steps as quickly as you can in a fi gure-8 pattern around thecones. You will be moving forward, sideways, and backward. Continue for 30seconds.
8. CAN HOPS
WHAT THEY DO:
Develop explosive legstrength
WHAT YOU DO:
Set up three cans of balls in a line, with about a footbetween each. Stand so the cones are lined up to your left. Hop sidewaysover each cone, landing softly, and then hop back to the right. Continue for 30 seconds.
9. HOPS
WHAT THEY DO:
Improve quad strength and anaerobicconditioning
WHAT YOU DO:
Stand on the intersection of the serviceline and the ad singles sideline, facing the opposite sideline.Hop forward to the T, then sprint to the deuce sideline. Turn

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