NET GAINS

Inspired by Wimbledon? Get stronger and more mobile on or off the court with these six moves

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“Tennis involves intermittent bouts of intense activity for an indeterminate time, so it can be tricky to tailor your training,” says Peck. “But the key attributes are joint mobility and stability, and explosive strength, and that’s what this workout covers. Additionally, I’d recommend multi-directional speed work over five, ten and 15m, as well as tabata sprints [20 seconds’ work, ten seconds’ rest].

MEET THE EXPERT

Arran Peck is an athletic development and conditioning coach who has worked with junior, development and professional players. He has also trained pro rugby union players and Olympians.

“Whether you’re training for tennis or just using this as a conditioning workout, do 6 reps of each move, or 6 each side where applicable,” says Peck. “It works for other racket sports, too, although you should tweak the duration of each move to mimic the time you spend working in that sport.