Citi Open being held in Washington, DC, this week, here are a few, athletic training tips to help you become ready for the tennis court.
- Plyometric Lunges – The plyometric lunge is used here to increase explosive power. This exercise involves taking the lunge exercise to a far higher level of intensity and is very challenging. This exercise will not only help to increase your power, it will also develop muscular endurance through your hips and thighs and help to improve your overall bodily control and coordination.
- Forearm Plank – Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders. Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop.
- Reverse Crunch – Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support. Tighten your abs to lift your hips off the floor as you crunchyour knees inward to your chest.
- Windshield Wiper – Doing windshield wipers lying down will build the rotational core strength you need as a foundation. Lie on your back on the floor and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability.
- Endurance – Longer runs will help you develop the kind of fitness and endurance required to compete in a competitive tennis match. If you are unable to complete 5-10k runs with relative ease it is unlikely that you have the fitness to keep you going through a tough three-set match.