Training With Venus Williams

Venus Williams (and Serena) use the opportunity to train on the beach as often as they can.

Because it is a lot harder to run and change direction in sand they get an extra conditioning effect as well as improvements in ankle strength etc. Here are a couple of exercises that she does that you can do that will transform your tennis fitness.

QUADRANT HOP

Mark a spot in the sand and stand with your feet a shoulder width apart.

After a deep knee bend, hop forward with 2 feet as far as you can and then backward to your original spot.

Repeat the movement to your left, behind you, and to your right, using as much push into your hops as possible.

Perform as many hops as you can in 30 seconds, then explode into a 50-yard sprint.

Try to gradually increase the number of hops you are able to do in 30 seconds and then extend your time until you can hop for 60 seconds.

Line up six cones (or hurdles) a few feet from each other.

Stand at one end with your legs at shoulder width and face the cones.

Hop forward between the cones, then backward, trying to get as high in the air as you can.

Start again, this time with your body sideways to the cones.

Hop laterally between all of them and back.

Do this five times in each direction, rest for 30 seconds, and repeat.