Tennis elbow” or lateral epicondylitis is the most common form of elbow pain experienced by tennis players. “Tennis elbow” is pain that emanates from a bony bump (lateral epicondyle) on the outside of the elbow. The pain of “tennis elbow” occurs primarily where the tendons of your forearm muscles attach to the lateral epicondyle. Pain can also spread into your forearm and wrist. “Tennis Elbow” can usually be traced to overwork (repetitive activity), poor mechanics, poor warm-up prior to play and a lack of fitness conditioning.

Here are 10 recommendations to avoid and/or minimize the pain of “tennis elbow”.

1. Develop an effective fitness conditioning program. Develop and sustain a program that strengthens your supporting muscles particularly your shoulder (which supports the muscles, bones and tendons throughout the arm, hand, and wrist). Exercises that restore the glide and ball and socket functions of the shoulder should be a primary focus for all tennis players (particularly players experiencing “tennis elbow” pain). Since “tennis elbow” is often attributed to an overuse of the wrist extensors and flexors, a preventative conditioning program should also include a focus on strengthening the wrist (specifically the forearm muscles supporting the wrist). A conditioning program to prevent “tennis elbow” should include exercises focusing on wrist extension, flexion, supination and pronation, wrist radial and ulnar deviation, shoulder internal and external rotation at various positioning angles, shoulder abduction and adduction and elbow flexion and extension. A leverage bar (a bar weighted on one end) is an ideal tool for many of the wrist exercises. Other applicable equipment and tool options include free-weights (dumbbells and barbells), kettlebells, resistance bands and even a towel (which can be coiled and then twisted) and an old tennis ball (which can be used to squeeze for grip strength). Cable and plate-loaded machines provide additional pulling and pushing options to strengthen the muscles supporting the elbow and shoulder joints. With all exercises, it’s important to establish and maintain complete range of motion (ROM) and proper technique. Work load demands, intensity, frequency and/or volume should progress incrementally at first in a linear direction and then in an undulating pattern (with days of varying levels of intensity). The program should be comprehensive focusing on the lower as well as upper body preferably with extended kinetic chain exercises, specific to your individual needs and ideally segmented in training blocks as part of an overall periodization schedule and strategy.
2. Warm-up properly prior to play. It’s important to establish a routine to warm-up the muscles prior to play. Dynamic stretching (continuous movement patterns such as arm circles and high kick walks) followed by a graduated length rally progression provides a good option.
3. Choose the right equipment. Use a more flexible or less stiff racquet to relieve pressure on the elbow. Restring your racquet more frequently. Make sure you have new, lively and responsive strings. Use softer multifilament strings (an example is Wilson NXT string) and string your racquet at a lower tension.
4. Check your grip size. Most players undersize their grip size. It takes more hand pressure to support a smaller grip.
5. Move your feet to get in the best and strongest possible position to strike the ball. If you are always playing catch up to get to the ball, you will inevitably hit the ball late, compromising your swing and swing pattern.
6. Hit with a relaxed grip. Use your non-dominant hand to help support the racquet in the ready position. Support your racquet with your thumb and fourth and fifth fingers for the groundstrokes and volleys. Create a gap between the racquet handle and the heel of your hand as you drop your racquet back for the serve. Squeeze your grip only at the point of contact.
7. Avoid excessive rotation of the arm and wrist for the groundstrokes. Keep your elbow down through the hitting zone. Finish with the palm of your hand facing the side fence instead of the ground for the forehand groundstroke (and similarly with your non-dominant hand for the two-handed backhand).
8. Extend your arm fully using a continental grip to hit your serve. The eastern grip on the serve promotes a lower contact with a bent elbow and a dragging down of the elbow after contact. The continental grip promotes a more natural throwing motion and rotation of the hips and shoulders and more extended reach at contact. Hitting with spin (facilitated with use of the continental grip) is also a good way to relieve pressure on the arm.
9. Incorporate all your body components in execution of your strokes. Synchronize your strokes with the rotation of your hips and shoulders. A lack of hip and shoulder rotation or a fault in the kinetic chain leads to muscling or arming the stroke. Over rotation or premature rotation of the hips and shoulders leads to flipping the ball with the arm and wrist. Poor mechanics, particularly as it relates to the hips and shoulders, places undo pressure on the arm, elbow and wrist.
10. As a preventive measure and/or if you start to experience pain or discomfort in your elbow, apply ice and take anti-inflammatory painkillers such as ibuprofen and acetaminophen (as approved by your physician). Applying ice and taking painkillers after play helps to avoid swelling and tissue damage to the elbow.

Although there are nine specific ways to lose a point according to the ITF Rules of Tennis, the focus is better directed to the number of ways you can win versus lose a point. There are a number of ways to win a point beyond the obvious of hitting the ball over the net into the court so that your opponent can’t get it back. Included are ten strategic ways to win a point (some of which based on your inclination and skills may be more fun and “doable” than others).

1. Keep the ball in play. Be and patient and consistent and hit the ball over the net more than times than your opponent. Hit with high margin (cross court and high net clearance).
2. Attack the short ball. Look for opportunities to step inside the baseline to attack short balls hit by your opponent. When you attack, direct your shot to one of four target areas (two deep corners and two angle corners).
3. Mix it up. Mix up the spin, depth, height, pace and direction of shots to disrupt the rhythm of your opponent.
4. Serve and volley (and serve return and volley). Follow your serves and/or serve returns into the net. Apply relentless pressure. Give your opponent less time to respond.
5. Use cross-court/down-the-line directional patterns to open up the court. Maintain the direction of the ball, hitting cross court and with depth (particularly when pressured and running wide to retrieve a shot) until you get a weaker response from your opponent. Make your opponent pay for hitting a weaker shot by redirecting the ball with a down-the-line drive. Another option is to reply with a cross-court angle.
6. Use your serve as a weapon. Have a purpose for every serve. Mix up the spin, pace and direction of your serves to make it difficult for your opponent to “get into the point”.
7. Be mentally tough. Be positive. Don’t give an inch. Be focused on your objectives. Don’t betray yourself with negative thoughts and body language. It is very often the small things that make the difference.
8. Draw your opponent in. Draw your opponent into the net with drop shots and angles and then counter with passing shots, drives at the feet and/or body of your opponent and well-placed lobs over the reach of your opponent.
9. Exploit your opponent’s weakness. Don’t play to your opponent’s strengths. As an example, if your opponent lacks fitness, try to extend the length of the rally and make your opponent hit more shots. If your opponent is weak off one side (i.e. the backhand side), create and look for opportunities to hit to this side particularly during important points. If your opponent likes to hit with pace, take pace off the ball with underspin.
10. Have fun. Enjoy the process of constructing a point and competing. You will experience more success if you enjoy what you do.

The main reason for a warm-up is to prepare your body for the rigors and dynamic demands of tennis. With this aim, the specific objectives of a tennis warm-up should be to one, increase your core temperature and the suppleness of your muscles and muscle tissues, two, increase your heart rate and flow of blood (and fuel) through your body, three, activate your central nervous system to improve coordination and four, increase your ability to efficiently, quickly, and forcefully contract your muscles (in other words to get you going and going fast). A normal warm-up of jogging in a straight line and static stretching is not the best pre-match ritual. According to tennis fitness expert, Paul Gold, “The main problem with the ‘typical warm-up’ is that it does not adequately prepare you for the demands of the game. Jogging in a straight line is not representative of the sport of tennis and normally has minimal effect on body temperature. Static stretching is performed slowly either standing still or sitting and while it can be useful at the end of a session for increasing range of motion, before you start play; however, research has shown that it reduces power output, causes a drop in body temperature (negating any gains previously made from jogging) and bears no resemblance to the very active contraction – relaxation process that occurs between muscles when you play.”

The best way to prepare for a match is to include in your warm-up a 15-minute series of dynamic movements and dynamic stretches. Included below are ten well known and proven tennis-specific warm-up exercises (listed alphabetically).

1. Butt Kicks (Improves multi-directional starting, stopping and pivoting.) – Quickly bring the heels of your feet to your buttocks either in a slow or stationary running position
2. Carioca Steps (Improves lateral running coordination, hip turn and foot speed.) – Cross your left and right feet in front of and behind each other sequentially in a lateral running position
3. High Kick Walks (Improves hamstring flexibility and strength for explosive power.) – Slowly walk forward alternately kicking your right and left legs to your outstretched arms.
4. High Knees (Improves leg speed and strengthens the hip flexor.) – Slowly run forward or in a stationary position bringing your knees as close as possible to your chest with each stride.
5. Leg Swings – (Improves leg flexion, extension and range of movement.) – Support your body against the net post or fence and swing your right leg forward and back. Repeat with your left leg. As an alternative or additional exercise, swing your right leg (with toes pointing upward) to the left and right (in front of your left leg). Repeat with your left leg.
6. Shadowing (Increases your heart rate and blood flow. Improves mental focus and reinforces proper stroke mechanics and patterns of movement specific to tennis.) – Starting from your ready position, move left and right to shadow hit your forehand and backhand groundstrokes (forehand and backhand volleys). Alternately move forward and back shadow hitting approach shots, volleys and overheads.
7. Side Shuffles (Improves lateral movement and speed.) – Gallop sideways bringing your feet in and out to a wide and low base of support.
8. Walking Lunges (Improves lower body strength and flexibility.) – Start by standing tall with shoulders back, abdominals drawn, chest high, feet together and hands down by your side. Take a controlled step forward with your right leg and bend both knees to lower your hips to the ground. Do not touch the ground with the back knee. The front knee should be directly over the ankle and the back knee should be pointing down toward the ground. Push off the left foot and bring it forward to the start position before stepping forward and repeating (as above) for the left leg.
9. Walking Quad Stretch (Improves quadricep strength and flexibility.) – While walking forward alternately grab the ankle of your back leg to slightly stretch the front of your thigh (quadriceps). Stretch your free arm out at shoulder level and lean slightly forward to maintain balance.
10. Zig-Zags (Develops multidirectional movement and coordination.) – Zig-zag in between a series of (real or imaginary) cones using a side shuffling footwork pattern.

This is the third in a three part series on how to construct a game plan. In constructing a game plan for a match, the main emphasis is to develop a plan to allow you the opportunity to do what you do best. As noted earlier, it is important to first define your strengths and weaknesses (what you do well and what you do not do as well) and the strengths, weaknesses and capabilities of your opponent. After a thorough and honest assessment, you are in a position to put your plan in place.

1. If you feel you are more consistent than your opponent, look to prolong the point with higher net clearance, depth, topspin and cross court patterns. If your opponent is more consistent, look to end the point sooner by more redirection and closing in behind the serve, serve return and in response to short balls. Look for every opportunity to attack.
2. If you have difficulty covering the court (either because of a prior or match-induced condition), hit cross court and/or down the middle, buy recovery time with more height (net clearance), play close to the baseline or just inside the baseline to better cut off angles and work your way to the service line to hit mid-court volleys.
3. If court coverage is a weakness for your opponent, employ a strategy that includes more angles, short and deep patterns and redirection.
4. Utilize patterns and court positioning strategies that provide you with an opportunity to hit your “best” shot. In right-handed versus right-handed match ups (or left-handed versus left handed match ups), employ forehand to forehand and backhand to forehand patterns to set up your forehand (or forehand to backhand and backhand to backhand patterns to set up your backhand). Not without some risk, hit short to your opponent’s backhand to set up passing shot opportunities for your forehand (or hit short to your opponent’s backhand to set up passing shot opportunities for your backhand) and hit the serve return down-the-line from the ad side of the court to set up a “Pete Sampras” running forehand. Over cover your weak side to encourage and/or bait your opponent to hit to your strong side.
5. Use your serve to set up your “best” shot. Strategically vary the location, spin and pace of the serve to dictate play and control the point in your favor (e.g. hit slice serves out wide from the deuce side to open up the court for your forehand).
6. To slow down the pace and tempo of play, judiciously use towel breaks, be more deliberate in your set up prior to hitting each serve (e.g. ball bounce), ask for three balls prior to playing each point on your serve (a borderline “nudge move”) and take the maximum time allowed on changeovers. You can also slow the tempo of a match with your style of play and shot selections. Play from a deeper court position. Hit underspin to take pace off the ball. Hit balls with a high and loopy trajectory. Lob whenever your opponent comes to net.
7. To speed up the tempo and flow of the match and to provide your opponent with less time to set up and prepare for each shot, attack and close whenever possible, play closer to the baseline and hit the ball on the rise. You can also pick up the tempo of a match by setting up quickly for each service point and taking less time during changeovers.
8. Exploit the major stroke weakness of your opponent. Pound the weakness of your opponent with relentless pressure to force mistakes and demoralize your opponent. Regardless of success, still find occasion to hit to the strength or opposite wing of your opponent to open up the court (and better expose your opponent’s weak side). This variation also helps to disrupt rhythm and timing and negate the possibility of your opponent finding a “groove” or a better sense of timing.
9. Do your homework and calculations (“what ifs”) and have one or more contingency plan in place in case events of the match do not go in your favor.
10. Think creatively and have fun drawing up your strategy.

In constructing a game plan for a match, the main emphasis is to develop a plan to allow you the opportunity to do what you do best. In this regard, it is important to establish an assessment process to define your strengths and weaknesses (what you do well and what you do not do as well). For this assessment process, I have listed a series of ten questions you can ask and review to best determine your capabilities.

1. What is your preferred style of play (i.e. aggressive baseliner, counter-puncher, rush and crush)? What is your versatility? To use a baseball analogy, do you have more than one pitch or do you live or die with just one pitch (or style of play)? How capable are you to change your preferred style of play?
2. What is your strongest and favorite shot or shot pattern (other than the serve)? What situations or patterns of play afford you the best opportunity to hit your favorite shot?
3. How do you respond (with groundstrokes, volleys, overheads, serve returns, etc.) to different types of shots and situations? How do you respond to high balls, low balls, pace and varying pace, spin and varying spin, depth, high/low trajectory, hitting from the forecourt, hitting from the backcourt, etc.? In what type of situations and in response to what type of shots are you likely to experience success or difficulty?
4. How do you match up to different playing styles and strategies? As an example, do you prefer playing (and have better success) against a player who prefers to stay back or against a player who likes to come in? What shot patterns of play and/or strategies have you successfully employed to counter different styles of play?
5. How would you rate your consistency, patience and ability to stay in a point? Do you generally have more success when the rallies (or length of the points in a match) are long or short?
6. Do you prefer a fast or slow tempo of play (or do you have no preference)?
7. How would you rate your serve? What is your capability to hit the three basic target areas? What is your capability to hit with varying spin and pace? What is your ability to hit a specific serve under pressure?
8. What is your level of fitness? How long does it take you to recover after a long and arduous point? Do you generally fare better or worse in long and extended matches?
9. How well do you cover the court (up, back, left and right)?
10. Is your temperament more low key and calm or fiery and confrontational? Have you experienced situations in which you have become unnerved and lost your focus? What triggered this negative response? In what situations have you responded to adversity with composure and renewed determination? What helped foster this positive response?

Ten questions to assess the capabilities, strengths and weaknesses of your opponent

1. What is the player’s preferred style of play (i.e. aggressive baseliner, counter-puncher, rush and crush)? How versatile is the player? What is the capability of the player to change his/her style of play as necessary to win a match?
2. Does the player demonstrate a left or right side dominance? Is the player left handed or right handed? Does the player prefer to hit from the forehand side or backhand side? Is there a preference to run around his/her backhand or forehand to hit an inside stroke?
3. What are the player’s tendencies and preferred patterns of play when ahead, behind and in tight situations (i.e. hit returns down-the-line on the deuce side of the side, hit lobs when pressured to the backhand side, etc.).
4. What is the player’s response (with groundstrokes, volleys, overheads, serve returns, etc.) to different types of shots and situations? How does the player respond to high balls, low balls, pace and varying pace, spin and varying spin, depth, high/low trajectory, hitting from the forecourt, hitting from the backcourt, etc? In what type of situations and in response to what type of shots, is it likely for the player to experience a breakdown in technique or make a poor decision?
5. How would you rate the offensive capabilities of the player? What is his/her ability to finish a point? Does the player demonstrate quick strike capabilities? How well does the player transition from defense to offense? How well does the player recognize and take advantage of opportunities. Can the player dictate play with a particularly shot, pattern or sequence of shots, tactic or style?
6. How would you rate the defensive skills of the player? How well does the player stay in a point, make opponents hit one more ball, take pace off the ball, etc.?
7. What are the player’s placement, spin and tempo patterns on the serve? Does the player prefer to hit to specific target areas, particularly during tight situations? Does the player have the capability to hit the three basic target areas? Is it possible to adjust your return-of-serve starting position to cover your weak side and challenge the player to hit to your strength? Does the player like play to a fast, slow or varying tempo in delivering his/her serve?
8. What is the level of fitness of your opponent? Does the player have a tendency to show fatigue after a long point? How well does player hold up physically in a long match? Is the player able to sustain maximum effort through the course of an entire match or does performance drop as the match progresses? As a specific example, does stroke velocity tend to decrease with time (particularly with the serve)?
9. How well does the player cover the court? Does the player demonstrate sound footwork patterns in moving to the ball? Are there situations where the player tends to lose balance and lunge at the ball? How would you rate and compare the player’s ability to move up, back, left and right? As a specific example, is there a reluctance to move in to cover short balls?
10. Is the player mentally tough? What is his/her ability to close out a point, game, set and match? Are there situations where the player loses intensity and focus? What is the player’s temperament and demeanor on court? Does the player respond positively in a challenge response to adversity or is the player apt to get down and discouraged? What cues in body language does the player exhibit when things are going well and when things are not going as well.

1. Hit with length or an extended swing out towards your target. Follow an inside/out path with your racquet and extend your hitting hand(s) as long as possible out towards the target.
2. Follow through and finish with your hips, shoulders and butt end of your racquet facing your target for the forehand and two-handed backhand groundstrokes.
3. Maintain active feet. Take a number of adjustments steps to the ball to ensure the very best hitting position for each and every shot.
4. Focus on net clearance to reach your intended target.
5. Don’t let your sightline (which views the target areas through the net) unintentionally drag your ball line into the net. Remember to hit with an arc and adequate net clearance to achieve your target goals.
6. Make ongoing adjustments based on your results. Adjust your height, pace, path of your swing, etc. as necessary to hone in on your target.
7. Approach the process of hitting targets on a graduated basis. As an example, start off hitting at a moderate pace before ramping it up to your normal pace of shots. Start hitting from mid court and gradually move back to the baseline with success.
8. Hit to one of four target areas for singles – two deep targets as defined by the singles sidelines and the baseline and two angled targets as defined by the singles sidelines and the service line. Do not “leave the ball” in the middle of the court. Provide yourself with a proper margin of error by aiming several feet inside the outside lines.
9. In hitting to the deeper court targets, establish an intermediate goal of hitting x number of balls past the service line or another line segmenting the court.
10. Make it fun and splashy to hit a target in practice . Set up big, easier-to-hit targets that make a loud reverberating noise when they are struck and knocked over by one your shots.

1. In the ready position…
   a. Position your racquet head up (slightly above the level of your shoulders).
   b. Position your hands and elbows out and away from your body.
   c. Set your weight on the balls of your feet.
   d. Position your feet in a slightly wider stance with more flex in your knees and a lower center of gravity than the ready position for the groundstrokes.
   e. Stay light on your feet ready to move quickly (in, back, left or right) to hit your volley.
2. Use the continental grip for both the forehand and backhand volleys. Position the base of index knuckle and the heel of your hand on the second bevel of your racquet handle for the continental grip.
3. Hit the backhand volley with one hand (not two hands) to better respond to balls hit out of your strike zone including balls hit at your body, balls hit wide left (or right), balls hit low at your feet and balls hit high well above your head. To transition away from a two-handed volley, practice hitting the backhand volley with your non-hitting hand placed behind your back.
4. Set the racquet in line with the ball with no backswing in preparation for the oncoming ball. Position your eyes and head in line with the ball (lowering your center of gravity with a wider stance as necessary in response to low balls). Ideally, you would like to see the ball through the strings of your racquet at contact.
5. Catch (not punch) the ball at contact. Preferably maintain a 45 degree angle with the racquet at contact.
6. Lead with the butt end and bottom edge of your racquet to position the racquet with an open face at contact. Keep your racquet head up and maintain an open racquet face at the conclusion of the shot.
7. Set the wrist of your non-hitting hand close to the wrist of your hitting hand as if your hands are handcuffed together for the forehand volley. If you have a problem with your non-hitting hand rising up at contact (not an uncommon problem for the forehand volley), cross your hitting arm over you non-hitting arm at contact as a corrective technique. For the backhand volley, use your non-hitting hand to position your racquet in line with the ball. Separate your non-hitting hand (bringing the elbow of the non-hitting arm back as if you are drawing an arrow in archery) as you start your forward momentum.
8. Whenever possible, move in on the diagonal stepping with your opposite foot to hit both the forehand and backhand volleys. Close with the shot (particular for balls in your stroke zone).
9. Never hit the volley from the same position of the court two shots in a row. Close in to the net, retreat back from the net, etc. as necessary after hitting each volley in a point sequence.
10. When not in a position to win the point with the volley, hit for depth and/or keep it low and in doubles, keep it away from your opponent who is closest to the net. When in a position to win the point with the volley, attack and/or hit for angles and in doubles, hit for openings or go at your opponent who is closest to the net.

Identified below are ten ways to kill a rally. Please be forewarned, each way or tactic is not without some risk and may lead to adverse results (particularly if utilized with a general lack of patience and/or bad timing). These ways or tactics may be used for good (to win a point or multiple points in a tennis match) or for evil (to make it nearly impossible for you to have a friendly cooperative rally exchange with a hitting partner).

1. Change the height of the ball (either lower or raise the height of the ball).
2. Change the depth of your shot. Hit deeper in the court (with higher net clearance) to push your opponent (or hitting partner) back into a defensive position. Draw your opponent (or hitting partner) into the net with a shorter ball (even a drop shot) to position your opponent (or hitting partner) to a more uncomfortable and vulnerable spot on the court. This tactic is particularly effective when followed by a drive hit with pace or a lob.
3. Change the speed of your shot. Increase the pace of your shot to give your opponent (or hitting partner) less time to respond. Take pace off the ball (most easily accomplished with underspin) to throw your opponent (or hitting partner) off balance.
4. Change the ball dynamics (spin). Hit with more or less topspin (and/or underspin).
5. Redirect the ball in a different direction. Take a ball hit cross-court and redirect it down-the-line. Take a ball hit down-the-line and redirect it cross court. Redirect your shots to the weak side of your opponent (or hitting partner) for maximum damage and enjoyment.
6. Take the ball earlier on the bounce (hit the ball on the rise) to give your opponent (or hitting partner) less time to respond. Fall back and take the ball later after the bounce to disrupt rhythm and timing.
7. Hit the ball where your opponent (or hitting partner) is not. Move your opponent (or hitting partner) left and right, up and back. If you are particularly evil and skillful, you can actually extend the rally (or at least not kill the rally until a time of your choosing) while moving your opponent (or hitting partner) relentlessly all over the court. What could be more fun than that?
8. Hit from a different court position. Move inside the baseline to take balls earlier on the bounce. Close inside the service line to hit volleys and overheads.
9. In a more macro outlook, change your style of play and tempo with each rally or series of rally exchanges. As an example, hit with consistency, relatively high net clearance and depth in one exchange and then in the next exchange hit with more pace and a lower trajectory.
10. If all else fails, rely on more devious (or fun depending on your outlook in life) strategies, such as mixing in a few dead balls or stomping your feet after hitting a shot. And if your intention is evil (when hitting in a “friendly” exchange), start the rally out with most difficult feed imaginable.

The main reason for a warm-up is to prepare your body for the rigors and dynamic demands of tennis. With this aim, the specific objectives of a tennis warm-up should be to one, increase your core temperature and the suppleness of your muscles and muscle tissues, two, increase your heart rate and flow of blood (and fuel) through your body, three, activate your central nervous system to improve coordination and four, increase your ability to efficiently, quickly, and forcefully contract your muscles (in other words to get you going and going fast). A normal warm-up of jogging in a straight line and static stretching is not the best pre-match ritual. According to tennis fitness expert, Paul Gold, “The main problem with the ‘typical warm-up’ is that it does not adequately prepare you for the demands of the game. Jogging in a straight line is not representative of the sport of tennis and normally has minimal effect on body temperature. Static stretching is performed slowly either standing still or sitting and while it can be useful at the end of a session for increasing range of motion, before you start play; however, research has shown that it reduces power output, causes a drop in body temperature (negating any gains previously made from jogging) and bears no resemblance to the very active contraction – relaxation process that occurs between muscles when you play.”

At the risk of being accused of emulating a John Cleese (Minister of Funny Walk) parody, the best way to prepare for a match is to include in your warm-up a 15-minute series of dynamic movements and dynamic stretches. Included below are ten well known and proven tennis-specific warm-up exercises (listed alphabetically).

1. Butt Kicks (Improves multi-directional starting, stopping and pivoting.) – Quickly bring the heels of your feet to your buttocks either in a slow or stationary running position.
2. Carioca Steps (Improves lateral running coordination, hip turn and foot speed.) – Cross your left and right feet in front of and behind each other sequentially in a lateral running position.
3. High Kick Walks (Improves hamstring flexibility and strength for explosive power.) – Slowly walk forward alternately kicking your right and left legs to your outstretched arms.
4. High Knees (Improves leg speed and strengthens the hip flexor.) – Slowly run forward or in a stationary position bringing your knees as close as possible to your chest with each stride.
5. Leg Swings – (Improves leg flexion, extension and range of movement.) – Support your body against the net post or fence and swing your right leg forward and back. Repeat with your left leg. As an alternative or additional exercise, swing your right leg (with toes pointing upward) to the left and right (in front of your left leg). Repeat with your left leg.
6. Shadowing (Increases your heart rate and blood flow. Improves mental focus and reinforces proper stroke mechanics and patterns of movement specific to tennis.) – Starting from your ready position, move left and right to shadow hit your forehand and backhand groundstrokes (forehand and backhand volleys). Alternately move forward and back shadow hitting approach shots, volleys and overheads.
7. Side Shuffles (Improves lateral movement and speed.) – Gallop sideways bringing your feet in and out to a wide and low base of support.
8. Walking Lunges (Improves lower body strength and flexibility.) – Start by standing tall with shoulders back, abdominals drawn, chest high, feet together and hands down by your side. Take a controlled step forward with your right leg and bend both knees to lower your hips to the ground. Do not touch the ground with the back knee. The front knee should be directly over the ankle and the back knee should be pointing down toward the ground. Push off the left foot and bring it forward to the start position before stepping forward and repeating (as above) for the left leg.
9. Walking Quad Stretch (Improves quadricep strength and flexibility.) – While walking forward alternately grab the ankle of your back leg to slightly stretch the front of your thigh (quadriceps). Stretch your free arm out at shoulder level and lean slightly forward to maintain balance.
10. Zig-Zags (Develops multidirectional movement and coordination.) – Zig-zag in between a series of (real or imaginary) cones using a side shuffling footwork pattern.