SMASH THAT WORKOUT
Professional tennis coach Isla Smith shares her favourite exercise moves from the LTA workouts
FOREHAND/BACKHAND
This exercise is an exaggerated version of pretending to hit a ball. In tennis, we call this move shadowing. You can do it without holding anything, but to enhance the exercise, try holding a water bottle or a medicine ball in your hands.
MUSCLES USED: Glutes, core, shoulder, arms. It’s a full body workout.
HOW TO: Stand with your legs a bit wider than hip width apart. Pivot round to the left and bend both knees to come into a lunge. At the same time as you lunge, simulate a forehand using both hands taking the swing right through and above the head. Return to the starting position. Repeat ten to 12 times. Perform the move on the opposite side; pivot to right and lunge, simulating a backhand. Repeat ten to 12 times.
SINGLE LEG QUARTER SQUAT
This exercise requires no resistance at all. In tennis we do a lot off one leg, transferring weight from one to another. If you’re right-handed, when playing a forehand you might load on the right leg and transfer to the left leg as you hit the shot. Working each leg in isolation will build strength on both sides.
MUSCLES USED: All lower body, glutes and core.
HOW TO: Stand up and stabilise the whole body. Take a lateral leap (sideways), balance and stabilise on one leg, then go down into a quarter squat. As you power up through the squat, jump sideways to the other side. Balance, stabilise and perform a quarter squat. Continue to leap from side to side landing in a quarter squat. Keep the chest up throughout and be wary of allowing your knee to drop inwards during the squat. Repeat ten to
12 times.