A tennis player needs to become stronger, faster, and more agile, and to improve endurance. When I was designing this programme I studied the movements that occurred on the tennis court and selected conditioning exercises that simulated those activities. I also selected exercises that would prevent injuries by correcting muscle imbalances, particularly in the shoulder area. For this part I got a bit of help from the fitness trainer at my club and my tennis coach as I found it difficult to find pacific exercises for this purpose. This programme developed involves an amazing number of muscle groups, each of which makes a specific contribution to performance of the required skills. When I found out all the exercises which would be beneficial I knew I could not do the whole programme in one workout as I would be overtraining my partner, so I would have to do them on separate days which is why I decided on a four day split so my workouts would take around 45 minutes to 1 hour to complete.

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