Fitness / 01.07.2015

Anyone for tennis?

By Claire Lavelle
Training tips from tennis pro Amanda O’Hare to have you 'courting' success in no time


  1. Lateral weighted slam

To be a good tennis player you need to be strong – it’s all about the power behind the shot. Begin this exercise by standing with your feet a shoulder width apart, a pair of wrist weights or ankle weights, depending on how strong you are, on the floor outside your right foot. Keep your chest up while reaching down to grab the weights. Hold with two hands and lift, while driving the hips forward as you take the weights overhead in an arching motion. At full extension, rotate to the left and slam the weights onto the floor outside the left foot. Sink down to pick up again and repeat the movement, slamming back on the right side of the body. Try to work for 45 seconds and then rest for 15 seconds.

  1. Kettlebell / dumbbell swing

Start by facing a kettlebell or dumbbell on the ground with your feet slightly wider than shoulder-width apart. Lower into a half squat, keeping your pelvis tucked under and back straight, and grab the weight with both hands using a firm but relaxed grip. As you straighten your legs, push through your heels and explode your hips upward to swing the weight to chest height. Return to your half squat as you swing the weight back between your legs. 3 sets of 15 reps.

  1. Kettlebell / dumbbell deadlift

Place the weight on the ground in front of you. Stand with your legs about shoulder-width apart and slightly bend your knees. Grab the weight firmly with both of your hands and lift off the ground, returning to a standing position with the weight against your body. Keep your chest strong and open. Lower the weight toward the ground and repeat. 3 sets of 15 reps

  1. Overhead squat

Hold a dumbbell or pair of ankle weights above your head and stand with your feet shoulder width apart. Squat down until your knees make a 90 degree angle and then stand back up. Repeat and try to do three sets of 8-10 reps.

  1. One armed shoulder press

Sit on an exercise ball and hold a dumbbell in your right hand.  Start the exercise by bending your elbow and bringing the weight next to your right ear. Keep the abs engaged to stabilise the body as you press the weight over the head. Lower and repeat for 12 reps before switching sides (the weight should be such that you’re struggling to do those last couple of reps).

Amanda O’Hare is a Fitness First PT professional. Fitness First has laucnhed its Team GB Pro Athlete classes, which incorporate tennis-style drills. See  

Anyone for tennis?
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Anyone for tennis?
Bitten by the tennis bug? These strength training moves mean you're all set for some powerhouse shots this summer
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