1. Strength and conditioning for my tennis By Freddie Ryland Spirit of Discovery Physical me

3. Why is strength and conditioning training so important for tennis players? “The sport of tennis involves many aspects of performance, including strength, power, speed, coordination, agility, flexibility, and endurance. Training to maximise performance in all these areas simultaneously is a difficult task.” -International Tennis Federation (ITF)

4. Rowing Rowing works on aerobic fitness and power. I do 5 sets of interval training with 30 seconds rest to simulate a tennis match.

5. Reverse press ups Reverse press ups to work on upper body strength without weights.

6. TRX leg swings TRX leg swings to work on core strength, balance and wrist strength as it is weight bearing!

7. Plyometric box jumps Plyometric box jumps to work on leg strength and explosive power relevant to split steps and speed to the ball!

8. Balance ball rotations Balance ball rotations with medicine ball to work on tennis specific muscles and core strength!

9. Resistance band training Resistance band training to strength tennis specific muscles for forehand, backhand and leg strength. Also works on muscle speed when the rope retracts.

10. What have I learnt? So overall I learnt that going to the gym and working on my strength and conditioning training will help me get fitter and improve my tennis game.