Mini Workout - Legs, Core and Foot Work for your Tennis Fitness

Efficient Mini Workout after your Tennis Practice

Leg strength, core strength, balance, coordination and flexibility – that’s what you need to work on to become sufficiently fit to play good tennis. Most of the players realize how important role the fitness plays in tennis, and they visit the gym on a regular basis. In Los Angeles where the weather is sunny almost the entire year, a tough grass or beach workout makes a nice change in your routines. Try this extremely effective 30 minute workout directly after your tennis practice. It will work your legs, core and foot work.

1) One-legged Squat (10-12 reps)

Get close to a pole, door frame or a tree and gently hold on it hip high. If your legs are strong, you can do this without any help. Lift your right leg straight forward and keep it up in the air. Now slowly lower yourself whole way down until your booty touches the left heel. If your flexibility is not very good, it can feel uncomfortable, but will get better with time. Push yourself up to standing again. Repeat 10-12 times. For detailed description of the amazing benefits of one-legged squats, read the past article. It could be easily called The Master Exercise.

2) Jump Rope (2 minutes)

Jump for 2 minutes straight. To add variety to your jumping, you can do 10 jumps with both feet, 10 jumps alternating left and right, and 20 jumps alternating double jumps (left-left, right-right). If you make a mistake, detangle quickly and keep jumping. Don’t waste any of your precious 120 seconds. Towards the end of the interval, you will feel your heart rate rising and your shoulders burning. Refresh your memory with benefits of jumping rope in the past article.

3) Plank (1 minute)

Get down on your elbows and feet and the body straight like a plank. Keep your abs tight at all times and don’t let the booty sink. Hold this plain plank for 1 minute. If you need more challenge, you can lift the opposite arm and leg simultaneously. Read the detailed description of plank in past article.

Total 4-5 Circuits

Keep the rest times between the 3 exercises short – just move from the pole to the jump rope and then down on your elbows. Have a short water break after all three exercises. You need to stay well hydrated for optimum performance. Repeat this mini circuit 4 to 5 times.

When you are done, remember to do the static stretching routine to loosen up the tight muscles and recreate balance between the muscle groups.

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• Stretch your hips with the pigeon, frog, crocodile twist, spinal twist, external hip stretch, quadriceps, hamstring, calf and groin stretch.
• Do the myofascial release for your feet, booty, hamstrings, IT band, TFL, hip flexor, chest and lower legs.
• Strengthen your legs and booty with lunges, jump squats, windmills, air bench, jumping lunges or one leg squat.
• Strengthen your core with the side plank with leg lift, windmill, plank with arm and leg lifts, plank with hip twists and push up with knee to elbow touch.
• Prevent overuse injuries of your shoulders, wrists and elbows with elbow curls, arm circles, dogs and cats, external rotator strengthening and rotator cuff stretch.
• And if the injury happened and you had a knee surgery, here are exercises for your come back, or how to recover after a sprained ankle.
• Use the beautifully colored kinesio tapes to prevent or heal your injuries.
• Work on your agility, coordination and balance with some fun footwork drills, running the stairs,  agility square jumps, jump rope or one leg squat.
• And because the weather and conditions in Los Angeles are very hot, don’t forget to drink a lot of water, because it will increase your performance and well-being. And don't forget to eat nutritions foods for best recover and performance.
• Learn how to sleep well to feel good and increase your performance.
• And besides working on your body, learn how working on your brain can help too.

For more info: ex Ms Natural Olympia Suzanna McGee is an experienced athletic trainer, competitive tennis player and a freelance writer. She lives in Venice Beach, CA and online at www.sixftlion.com