Training With Elena Dementieva

Plyometric (or jump) training has helped make Elena Dementieva one of the fittest players on the WTA tour.

Plyometrics improves your explosive power which helps you get to more shots,as well as hit them harder when you get there.

You can use this type of training just like Elena Dementieva, whose improved fitness and speed, helped her reach two Grand Slam finals in one year.

It will also decrease your risk of ankle sprains as well.

Do no more than two sessions of plyometrics in a week as they are very demanding. Warm up for five to ten minutes before each workout and start with two sets of each and work up to three when you feel you can.

EXPLODING STEP-UP

Stand next to a bench or platform that’s about 15 to 18 inches high.

Place your right foot on the bench and push up as powerfully as you can, lifting your left leg up until your thigh is parallel with the ground.

Use your arms to help propel you up. Step back down. Move as quickly as you can but maintain control.

Do 10 times, switch legs and repeat.

Stand with your left foot on the bosu ball and your right foot on the floor.

Bend your knees slightly and jump up, shuffling your feet so your right foot lands on the ball and your left foot on the floor.

Shuffle from side to side (one foot should always be on the ball), moving as quickly as you can.

Because the ball is an unstable surface, you will improve body awareness and control.

Do 10 steps in each direction.

Stand next to a 4-inch step (an aerobics step is perfect).

Jump up and to the side with both feet so you land on the step and then immediately take off again, traveling in the same direction so you land on the floor with both feet.

That’s one repetition.

Repeat 10 times.