On Court Fitness Training

[kayserRF]

Hi guys,

I am 16 and am a serious tennis player, and wanted to ask about any good on court fitness workouts you know of, that I can do by myself.
I currently have a gym routine specific to tennis but would also like to know about any on court fitness training I can do?

Thanks

 

[charliefedererer]

Check out these agility drills:
USTA agility drills http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf

A particular favorite is the spider drill.
Swing your racquet at each place in the drill where you would change direction.
Practice swinging with a leg drive and coiling/uncoiling just as you would if you were hitting a ball, but with special emphasis on maintaining balance so after the swing you can recover and reverse direction as rapidly as possible.

If you are fit enough, run this drill 2 or 3 times as rapidly as possible, rest for 10 seconds, and repeat as many times as you can.
(This then becomes a form of high intensity interval training (HIIT) but you are gaining footwork and recovery techniques at the same time you are increasing your fitness.

The horizontal repeaters, and indeed most of the agility drills, can be done in the same way.

Good luck!