Yes! Flushing Meadows is buzzing! Serena, Roger, Maria and Novak – global tennis superstars whose bodies and tennis game we all wish we had. Our dreams can now be reality as we share some of their exercise secrets. US Open Sesame!
I. Lateral Shuffle Drill – Here, shuffle two times to the right, then touch the ground with your right hand, now shuffle two times to the left before touching the ground with your left hand; do these for 60 seconds. This exercise helps for great footwork which enables you to retrieve difficult angled shots.
II. Lunges – Step forward with your right leg but your left leg should be 1-2 inches off the ground and bent at 90 degrees. Your right knee should be behind your right toe and at 90 degrees, do 10 to 15 reps per side. Drop shots are better retrieved with this workout.
III. Jump Squats – Squat back until your knees are at 90 degrees, then hop up 3 inches off of the ground. Do this for 30 seconds. For effective overhead slams, this exercise works magic.
IV. High Plank – Go into a push up position and keep your back flat and your core engaged. Hold for 30 to 60 seconds. For stamina and endurance during long matches, this is a must.
V. Squat Thrusts – Stand with both feet apart at shoulder width and your arms at your sides. Push your hips back, bend your knees, and squat down as you place your hands on the floor in front of you, shifting your weight onto them. Kick your legs backwards so that you’re now in a push-up position, with your arms straight. Quickly bring your legs back to the squat position, stand up and repeat the entire movement. This gets the shoulders stronger, leading to very powerful and effective serves.
VI. Push Ups – Place your arms slightly wider than your shoulders and raise up on your toes and engage your core. Then, bend your elbows until you are 2 inches from the floor, now push your body off until your arms are straight. You can also do this exercise from your knees and repeat until you are tied. This drill is for all-round top notch fitness.
VII. Mountain Climbers – Begin in a push up position on the hands and toes, then bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30 to 60 seconds. This helps strengthen the lower joints and prevents unnecessary joint related injuries. You need this!
After this workout, its game, set and match. You are a grand slam champ! Congrats!