How can i get in shape for tennis?
You will want to do a combination of wind sprint work, plyometrics, and core strengthening. Sprint work is for your side to side speed and endurance on the court. You can do this in a basketball gym or anywhere where you can run up to the length of a gym. You start from the end line just by the hoop, sprint out to the first free throw line and sprint back. Immediately turn and sprint again to the half court line this time and sprint back, followed by the far free throw line and back, and then to the end and back. Should take you between 30-35 seconds for a fast sprint, and under 30 seconds if you are going 100%. You should aim to do about 10 of these within 10 minutes, and soon work to 20 in 20 minutes. In addition to the sprints, you should aim to incorporate a side shuffling of the free throw line and the half court line. This is a modification of the previous workout, where you only go out to the free throw line and back, and then to the half court line and back. All with side shuff
