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How to get tennis players' legs ...

posted on Tuesday, 21st June 2011 | find under Fitness
FINALLY Wimbledon has arrived.  But apparently not the summer with it! Beautiful, strong, athletic ladies are flying around the tennis courts.

So just what do you do to get legs like those beautiful SW19 ladies?

Well first you're going to need to run around.  And not just standard forwards and backwards running but sideways, jumping, backwards, lunging.  You could simulate the types of movements you might do in tennis with a high impact aerobics class or bootcamp style fitness.  Anything that has you jumping in all sorts of different directions and working up a sweat.

Then there are the weights.  Of course.  Exercises like Deadlifts and front squats are brilliant for toning legs, thighs and bottom but also get your back and core working too.  Kettlebell workouts are good too because they incorporate weight training with that explosive element found in tennis.  You could also do some jumping squats, lunges and burpees.  They’ll get you hot and sweaty so try sandwiching them between sets in a circuit format.

And if you want to design your own tennis style circuit, why not take inspiration from the tennis strokes?  Here are a few suggestions of exercises to include.

Forehand ground stroke: running/side stepping to the side and side lunge.
Backhand ground stroke: running to the other side and side lunge.
Lob: Run backwards or sprint.
Volley: Sprint forwards and jump.
Low volley: Sprint forwards and lunge forwards.

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