With the cold weather kicking in, now may not be the time to be hitting the tennis courts. However, it does not mean we can’t keep the spirit of tennis fever alive and start preparing for 2022. 

British tennis player Kyle Edmund has shared with us his top two upper body exercises which help his performance on the court and LTA’s Lead Strength and Conditioning Coach, Chris Mcleod has shared his pro lower body at home workout. Whether you’re preparing to get yourself back on court or want to keep yourself in peak condition whilst in the comfort of your own living room, these two fitness expert’s workouts can help you achieve your goals. Wanting to avoid injury and keep yourself mobile? LTA’s Physiotherapist, Anna Poyser gives her insight on how to stay fit and injury free during your fitness training at home.

Warming up – Anna Poyser shares insight into practicing mobility at home

LTA’s Physiotherapist, Anna Poyser has worked with the LTA for over nine years and is skilled in injury prevention. It is well documented that regular sport participation or physical activity can improve health and quality of life. There is, however, a cost of physical activity, namely the burden of injuries. Anna advises the players on how to reduce the risk of injuries as part of her job. Incorporating some flexibility and mobility training into your working at home routine will help you stay fit and healthy and reduce any chance of injury. 

As most people work at a desk, this mobility exercise is perfect to improve shoulder your rotation. Anna Poyser advises to use a broom-like stick to extenuate the rotation of the upper body and the need to hold strong posture. Shoulder mobility exercises are quick and easy to do at home.

Simple shoulder mobility exercises for a quick 5-minute warm-up

Exercise 1 – 5 repetitions in total

From a standing position, hold a broom-like stick with both hands at hip width in an overhand grip. Firstly, rest the stick on the front of your hip. Draw your shoulders all the way up, and then push them down. 

Exercise 2 – 5 repetitions in total

Raise the broom-like stick in front of you to shoulder height, then push your shoulders forward and pull them back. 

Exercise 3 – 5 repetitions in total

Raise the broom-like stick over your head, push your shoulders up, and pull them back down.

Workout one – Kyle Edmund’s upper body home workout
Watch Kyle’s workout here: https://www.youtube.com/watch?v=7S_LPt56xTc

British tennis player and Davis Cup champion, Kyle Edmund, is a top 20 player. You can challenge yourself with Kyle’s top two tips for building upper body at home. No dumbbells? No problem. You can easily use two bottles which contain the same amount of water in each hand.

Exercise 1: Oblique Rotation

Kyle uses this exercise to improve his core strength and to aid his rotation which helps his tennis forehand and backhand. This exercise can be replicated at home with an exercise band.

Loop the exercise band around an item you can find at home which will keep it stable at shoulder height. Keep your arms straight and maintain a slight bend in your knees. Pull the resistance band away keeping your arms level. Keep your hips straight and facing forwards so all the power is coming from the core. Follow the movement with your head.

Exercise 2: Chest Flys. 3 sets, 8 repetitions in total

This exercise works the front part of the shoulder. Kyle uses this exercise to help improve his forehand to ensure that he has the power to go through the ball.

Take two dumbbells (or two identical water bottles) and lie flat on a bench. Move your arms down symmetrically at the same time and keep a small bend in your arm, moving all the way down and up. Kyle advises moving at a pace which isn’t too quick to retain muscle time under tension.

Exercise 3: Dumbbell Bench Pull. 3 sets, 8 repetitions in total

This exercise works the back part of the shoulder. Kyle ensures that he is incorporating this exercise into his workout to balance his shoulder muscles.

Place your knee on the bench and keep one leg on the ground to anchor the body, maintain a flat back. Pick up your dumbbell or heavy water bottle and set your shoulder to ensure that it is not pulled forwards by the weight. Then, lead with your elbow to pull your weight upwards. 

Workout two – Chris Mcleod’s Pro Home Leg Workout

LTA’s Lead Strength and Conditioning Coach, Chris Mcleod, is the man responsible for keeping Britain’s top tennis talent ready for action on court and will be working with the players on bespoke training regimes for whilst they are kept at home. Take on Chris’ tennis pro home leg workout. This 5-exericise workout has 6 stages of difficulty to really challenge yourself and get those leg muscles working:

Exercise 1 – Walking lunge (20 repetitions in total)

Begin standing with your feet shoulder width apart and your hands behind your head. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright and aim to keep your kneecap facing forwards. Continue this going from left to right let until you have completed the prescribed amount of repetitions

Exercise 2 – High box step up (12 reps left and 12 reps right)

Select a box that comes up to the bottom of your knee. Start facing the box holding some form of weight (5 to 20 kg) close to your chest place on leg onto the box and step up onto the box. Return in a controlled manor back to the start position. This is one repetition

Exercise 3 – Lateral lunge (12 reps left and 12 reps right)

Start by standing your feet parallel and shoulder-width apart. Take a large step to the side and land with your foot facing forwards. Ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. Return to the start position and repeat for the prescribed repetitions. 

Exercise 4 – Speed squats (30 reps)

Stand tall with your feet shoulder-width apart and your toes pointing forward. Keeping your torso as upright as you can, push your hips back, bend your knees, and lower your body as far as you can. Quickly push yourself back up to the starting position. You are aiming to complete each repetition as fast as you can.

Exercise 5 – Squat jumps (12 reps). 

Start at the bottom of a squat position. Hold for 2 seconds and jump as high as you can. When landing aim to maintain your hip, knee and back position as you have done in previous exercises