Get fit for tennis
Add a little zip to your game with this high intensity workout brought to you by Brooks
By combining resistance exercises with cardio, this high-intensity interval training (HIIT) workout combines 30-second bursts of activity with 10-second rest periods to build strength and endurance.
“If you can get through a session like this,” says Roxanne Sammel, “it gives you confidence on court that you have that extra bit in the fuel tank.”
Walk in and out of a plank
Start from standing and place hands on the floor. Walk your feet out backwards into a plank position, keeping your legs straight. Arms can be straight, or for an easier version take your elbows to the ground. Hold the position and then walk back to standing. Repeat for 30 seconds.
Benefit: Builds core, arm and leg strength
Start with your feet together in a standing position. Lunge out to the left side, squeezing your glutes. Keep low and hold the lunge. Squeeze the glutes and step back to the centre. Repeat on the other side, alternating for 30 seconds.
Benefit: Works on posture, strengthens the glutes and quadriceps
Start from a standing position and jump up before crouching, placing both hands on the ground and shifting both feet back into a plank position. Bring legs back forward and jump back up. Repeat as many times as possible in 30 seconds.
Benefit: Cardio exercise and builds explosive strength
Plank with a twist
Start in a plank position with arms straight. Take your left arm up, twist and look up to the sky. Bring the hand down. Twist with the right arm up to the sky and look up. Bring the left hand down. Be sure to keep the hips as square as possible.
Benefit: Core stability. Works obliques. Good for balance. Builds arm strength
Start in a press-up position with your hands close together. Move your right arm out to the side, perform a press up. Bring your right arm back to the middle. Move left arm out to the side and repeat on the other side. Keep going for 30 seconds.
Benefit: Works the core, triceps and chest muscles
Start in a squat position and keep knees at right angles throughout the exercise. Walk sideways to your left for 10 steps and then 10 steps to the right. Keep going for 30 seconds. You can make this exercise harder by placing an elastic resistance band around your knees or ankles.
Benefit: Fires the glutes
Choose a space about as wide as a tramline on a tennis court. Stand on the left and then hop to the other side. Hold the position on your right foot on the other side and touch your right knee with your left hand.
Repeat on the left.
Benefit: Balance, power, stability, explosive movement
From standing, lunge back with your left leg, keeping the torso upright. Lift your left leg up onto the step (keeping your knee behind your toes), and drive the opposite leg through and lift the knee up. Repeat on the other side. Keep going for 30 seconds
Benefit: Quad strength, glutes and balance
Running side to side
Create a gap to run between that is about 10 paces wide. Run between the markers, using side steps, ensuring you touch the marker at each side. Make sure you push off strongly at each change of direction.
Benefit: Agility and change of direction
Using a bench or the first or second step, step up and back as many times as you can in 30 seconds. The purpose is to raise your heart rate after resistance exercise and to work on your cardiovascular system.
The expert's view
Professor Joanna Scurr is the head of the Breast Health Research Group at the University of Portsmouth. Jo explains what kind of support you need from your sports bra during a high- intensity workout.
“For activities that involve a lot of upper body rotation it’s important to wear a bra that has some lateral breast support – something with a moulded or defined cup rather than just a crop top compression bra. With any type of jumping activity you want a sports bra that gives a lot of support at the top of the breasts – something with a full cup that doesn’t allow the breast to spill out over the top.
When you're doing an activity which involves raising your arms make sure you have a firm underband which stays in place when you lift your arms. You don’t want to have to keep pulling your bra back down.
During a sport such as tennis, where you raise your arms above your head a lot, a standard shoulder strap configuration can sometimes fall off the shoulder. Crossback, racerback and T-back sports bras offer more range of motion in the arm and the shoulder without the risk of the shoulder straps repositioning.”