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Tennis Ready

Tennis Ready

Bringing all these elements together for a quick workout can be complicated, but it doesn't have to be. Here's a simple workout that will challenge you to improve in all the areas needed to move like a tennis star. All you need is a little grit and determination, a way of timing yourself and roughly 5 square meters of space; a park is perfect. Oh, and a friend or two to compete with may help with motivation!

Warm Up Circuit:

Stretch, Squat and Step Backs

Stand with your feet hip-width apart. As you reach your arms up to the sky, come up onto your tiptoes. Now come down into a squat and place your hands on the ground. Extending your legs back one at a time into a full plank position.

Coming back up, bring your legs back in one at a time, placing feet outside of your hands. Stand up and return to the starting position. Make sure you alternate which leg you start with!

Repeat for 10 reps.

Mountain Climbers

Perform 30 mountain climbers, moving the legs as fast as possible, keeping your core tight.

Speed through these two exercises, one after the other for 5-10 rounds, with 10-20 seconds rest in between.

Now you’re fired up, let’s move on to the main event.

Glute and HIIT Circuit 1:

One Legged Burpee and a Sideways Jump

Standing on one leg, lean forward at the hips and bring your hands down to the ground. Jump both legs back as far as you can, only touching with the leg you were standing on. Jump back up on the same leg and when you are fully upright, jump to the side onto the opposite leg and repeat.

Perform this for 20 reps.

Rest for 10-20 seconds.

Low Squat to Sideways Step

Come down into the half squat position. Staying in that position, perform five sideways steps out to one side, then sideways step back to the start position.

Keep going from side to side until you have completed this four times and rest for 10-20 seconds.

Speed through these two exercises one after the other for 5-10 rounds and take a 1-2 min rest before moving on to the next circuit.

Core and Upper Body Circuit 2:

Press Up and Core Combo

Come down into the full press up position. Bring your left hand and right knee together underneath your body, then come down to a full press up (half press up if you aren't strong enough yet). Now twisting from the waist, reach the same hand up to the sky, then bring the hand down to the start position. Repeat on the other side.

Perform this for 10 - 20 reps.

Rest for 10-20 seconds.

Jumping, Twisting Lunges

Now go straight into the jumping lunge and twist combo. Come down into a full lunge with your arms stretched out in front and fingers intertwined. Turn your upper body towards the leg that's out in front. Bring the upper body back to the center and jump to the other side.

Perform this for 10 - 20 reps.

Rest for 10-20 seconds.

Breeze through these two exercises one after the other for 5-10 rounds.


The reps, rest and the amount of rounds for each circuit depends on your ability. Build up as you go, reducing the rest times to make the workout more intense and to save time.

Form is Everything

Your form needs to be correct first, so perform the exercises slowly until you perfect the technique. If in doubt, ask!

Mix it Up

Be creative and alternate the exercises as you see fit- just make sure you keep up the intensity and take rests when needed.

I'm sure you will agree that mixing high intensity, stability work, and functional movements proves to be a fun challenge. These circuits will help you build not only stamina, but the all important explosive agility you need on the court. If you want a downloadable copy of this workout, head over to


By Nigel Gosling of Ten Heath