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performance. It is performed by gradually easing in a stretched position and then hold for 6 to 30 seconds. This type of stretching is best done after a workout when doing a cool down. Dynamic stretching is the opposite and can be done before a weights workout and after a cardio warm up. An example would be arm swings, shoulder circles, hip circles, etc. It is very common to see player use static stretching as a warm up. So, a good way to get your body loose prior to playing a big game is a bit of jogging, side shuffling, back pedaling, skipping for about 5 minutes followed by arm circles, chopping motions, torso movements, leg kicks, crab walks, etc. Basically your movements should emulate a lighter version of what you'll be doing before playing.

4. ENDURANCE-Some of us assume that tennis is an aerobic sport but it is more so anaerobic. Although the game may sometimes last 2-3 hours, the energy athletes expend is bursts of anaerobic energy. There is alot of stop and go with constant footwork involved exchanging shots from the baseline to running to the net for a volley or leaping for an overhead smash. However, an athlete should still be conditioned aerobically to last throughout the whole match or they will not survive a 3 or 5 set match. If an athlete's conditioning isn't as good, they will need to focus on cardio conditioning in conjunction with the anaerobic training. So, the best type of training would be interval training by performing short burst of 15-20 seconds followed by active recovery of 30-60 seconds continuing for 25-45 minutes. Your rest period will increase to about 90 seconds after every 9 times producing a similar training effect. This will emulate a similar sequence in a tennis match by performing a 90 second rollover after 2 games. With high intensity interval training, the ratio is using a formula of 1:3 rest period ratio. For variety, this type of interval training can be carried over to cycling, biking, rowing, running, etc.

Other Added Tools:

There are so many tools out there to help you improve your strength by emulating your swing or movements to improve your footwork or reaction time, etc.

1. Strength-Some people use resistance bands building a more powerful swing associating with specific shoulder movements.
2. Agility & Reaction-Agility rings are quite effective and a very simple tool to use improving your agility, quickness, coordination and reaction. It's used for resistance insuring it is laid flat used for footwork drills.
3.

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