Training With Federer

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Roger Federer is far from being content with his No1 ranking.

His training regime reflects his desire to retain this ranking for a long time to come.

And since he has found that the more work he does off court results in better results on it, he takes his training very seriously indeed.

Below are two of his favourite exercises that can be of benefit to you!

Stand with your feet shoulder-width apart.

(1) Lunge with your left leg out at a 45-degree angle then twist the left side of your torso forward.

Hold then return to your starting position before repeating with right leg.

Perform 10 repetions on each side.

As you get stronger, you can start to use a barbell across your shoulders for added resistance.

This improves your agility and strengthens your core and upper body.

Stand across the net from a partner, with both of you at the singles sideline, about halfway back to the service line.

Moving quickly across the court using shuffle steps, pass a medicine ball of comfortable weight back and forth, keeping the ball at chest level.

Go from sideline to sideline three times.