By Jennai Cox

TO LOSE weight is the motivation that propels many back into exercise or to hire a personal trainer to help them to do so.

But those seeking assistance with their fitness routine are doing so increasingly with the aim of improving their skill in their favoured sport. At this time of year, that is tennis.

No matter how good your game or how high your level of fitness, there is always an area that can be improved upon, Amelia Watts, a personal trainer, who works with a number of professional and amateur players, says.

Even Martina Navratilova still follows a rigorous fitness regime that includes cardiovascular and weights work, combined with speed drills and a strict diet. Tennis is one of a number of sports that rely on all aspects of fitness, including endurance, strength, speed, power, agility and coordination. “None can work as effectively without the others,” Watts said.

But the many, who perhaps have not touched a racket since last summer, should be cautious — the body needs to be coaxed back into action gently, particularly if you want to avoid muscle or bone stress or strain.

AGILITY EXERCISES

Hexagon drill: Place six tennis balls about 24 inches apart on the floor in the shape of a hexagon. Stand in the middle facing one of the six sides with your feet shoulder-width apart, knees slightly bent and stomach drawn in. Jump forward so that you land in line with two of the tennis balls then jump back to the centre. Repeat for each of the six sides 3 to 5 times as quickly as possible, pause for 30 to 60 seconds then, repeat in the opposite direction.

Fan drill: Place two balls where the baseline crosses the inside tramline, two where the service line intersects the inside tramline, and one on the “T” in the centre of the court. Place a racket at the midpoint of the baseline. Stand next to the racket then sprint to any ball, pick it up and bring it back to the racket. Repeat for all five balls, rest for 30 to 60 seconds then do the whole exercise again. Complete 3 to 5 times.

• Exercises provided by Amelia Watts of The Tonic, a national network of personal trainers. See www.the-tonic.com or call 020-8405 1727

  Please ensure that you have the consent of your GP before embarking on a new exercise regime and do not undertake any physical activity if you are feeling unwell or recovering from an injury

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