Time For Tennis

It’s that time of year when we get a fortnight of rain, expensive strawberries and we all get on the edge of our seats to see if Andy Murray can win Wimbledon again!

tennis-player-676310_1280Yes, it’s the highlight of tennis season, for us in the UK anyway, and our local parks and courts get filled up with players looking to get a game or two in.

In our corner of South East London we have plenty of outdoor courts in Dulwich Park, Southwark Park, Burgess Park and Tanner Street Park.

And, between you and me, when we play, we play to win! After all, victory is even sweeter when your opponent has to pay for lunch afterwards :)

These simple and effective exercises are designed to give you extra oomph: speed, power and agility that are key to any sport. The only equipment you will need is a medicine ball. Perform each exercise for 30 seconds with 30 seconds rest between them.

Chest pass. Hold the medicine ball in front of you and adopt the athletic stance. Bend your knees slightly, then explosively push the ball away from you. Think SPEED! Jog to retrieve, and repeat.


Chest pass

Lateral hops. Hold the medicine ball in front of your chest and stand on one leg, knee slightly bent for good balance, chest is up, abs engaged. Jump in the direction of your raised leg and land on that leg, then jump back the other way, keeping balance and good posture. Continue keeping the same height – movement is sideways! The lower you sit, then more your glutes and quads work :-)

Lateral hops

Straight leg lunges

Straight leg lunges. Start off in, you guessed it, the athletic stance. Take a long sidestep with your right leg and drop smoothly into a side lunge, keeping your left leg straight. Pushing through the right foot, return to the start position, and repeat on your left. Next take a long step forward with your right leg. Your knee is aligned with your hip and stays behind your toes in the lunge. Push through the foot and hip to return to centre, repeat on your left. Chest stays open and abs engaged at all times!

Med ball jumps. Start with one foot in front of the other, medicine ball held at chest height. Take a quick step forward, then jump up and thrust the medicine ball up. Land softly, return to the start position and repeat on the other side. Keep going, it’s a swift sequence!



Hip, butterfly and adductor stretch sequence. Stretch your hips out after a game, to keep muscle soreness at a minimum and increase your flexibility for those all important lunge returns! Keep your chest up in all three stretches, find the point of mild tension and hold there for 30-60 seconds, breathe – you will feel your body relaxing into the stretch.

Enjoy the workout, improve your game!

For extra coordination and conditioning boost join our Groove Fit class, every Wednesday 7:30pm, Trevor Bailey Sports Ground, Dulwich College, SE21 7HA. Drop in price £10/session. Visit www.groovefitlondon.com to get the Summer Offer and get grooving with your friends!

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