Devised by Kieron Vorster, it takes you from basic fitness and stretching, onto the finer points of fancy footwork, forehand and volleying.
www.davidlloydsport.com





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Day 6: at the net
Today's focus is on movement at the net.


keep your back straight

Start by bending your knees and keep your back straight. Move from side to side and take a step forwards pretending to hit a volley.

Net: speed

Both knees will be bent with the back leg almost touching the floor. Hold this position for a split second then stand up and do the same thing on the other side. Every 10 seconds speed it up a little.

Do it for 30 seconds in total and then have a 30 second break, completing the whole routine four times.

Net: fast feet

Start from the middle of the court near the net. Move your feet very quickly almost as though you're running on the spot. Then take a quick step forwards as though you're launching into a forehand or backhand volley. Move back to the starting position and keep going Again, do this for 30 seconds and then have a 30 second break. Repeat the whole routine four times



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Day 7: circuit training

Side lunges

Put your feet shoulder-width apart and place your hands on your hips. Take a step sideways and lunge to your right, bending your right knee and keeping your left leg straight.


try to explode back up
Lean out and downwards then spring up and bring both feet together. Repeat this with your left leg. Remember to keep your back straight all the time. Do five of these on each side

Step ups

For this you'll need a bench or chair (make sure it's stable and won't fall over).

Leading with your right leg step up onto it and then step down again. Step up and down again five times. Next do the same thing leading with your left leg. So in total you'll have done ten step ups.

Scissors

Sit on a mat or towel. Put your hands under your buttocks to support your lower back. If you have lower back problems take extra care. You may need to bend your knees a little.
take care with your back on this

Move your legs up and down in a scissor motion. Do this 10 times

When you have finished this circuit, take a two minute break, then repeat four more times



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Day 8: speed - star run



Use five cones to mark out a diamond shape

Today it's all about speed and this exercise is called the star run. For this you'll need five cones or something to mark out a diamond shape.

Put one in the centre and place the others five metres apart from it as though they are four points of a star.

Starting from the middle sprint to one of the markers, bend down to touch it - remembering to bend with your knees and not your back. Then spring up and return to the middle.

Next run and touch each of the others in turn returning to the middle every time. Have a rest for two minutes and then repeat this exercise twice.


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Day 9: footwork

Today Kieron's workout looks at a variety of exercises out on the court from speed, coordination to fancy footwork to help improve your game.

Footwork: volleying


Move from side to side then forward as if playing a volley

Start by bending your knees and keep your back straight. Move from side to side and take a step forwards pretending to hit a volley. Both knees will be bent with the back leg almost touching the floor.

Hold this position for a split second then stand up and do the same thing on the other side.

Every 10 seconds speed it up a little. Do it for 30 seconds in total and then have a 30 second break. Do the whole routine four times.

Footwork: fastfeet volley


Move feet quickly then push forward as if playing a volley

Next start from the middle of the court near the net. Move your feet very quickly almost as though you're running on the spot.

Then take a quick step forwards as though you're launching into a forehand or backhand volley.

Move back to the starting position and keep going - do this for 30 seconds and then have a 30 second break. Repeat the fast feet exercise four times.

Footwork: running on the spot


Bring your knees as high as possible

Next it's running on the spot. Keeping your back straight, run on the spot bringing your knees as high as possible. Remember to use your arms as if you were sprinting.

Do this for 15 seconds and then stop for 15 seconds. Repeat four times unless you're a beginner in which case just repeat it twice.

Footwork: fastfeet forward and back


Move your feet quickly shuffling forward and back

Stand in the ready position and move your feet very quickly shuffling forwards and backwards and then side to side.

Do this for 20 seconds and take a 10 second rest. When you're doing this exercise, ensure you keep your feet moving as fast as possible but this will improve as you get fitter.



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Day 10: coordination

In the final part of training session to improve your game, we look at coordination. One of the best exercises for this is skipping, but don't worry if you haven't got a skipping rope, read on or watch the clip from the link at the top of the page

Coordination: skipping



Skip for 30 seconds with a 30 second rest; then skip for 20 with a 30 second rest, then 10 seconds with another 30 second rest.

Keep your knees high with your head up and stay on your toes. as you get more confident you can gradually increase the speed you skip.

Take your times for each exercise and have a two minute rest when you have done 25. If you do not have a skipping rope, follow the same pattern but by running on the spot.

We hope you've enjoyed our fitness plan that was designed to improve your game. The course is complete now so you can print of this page and keep it for reference.