NOVICE tennis players can improve their game just by practising on court, according to Amelia Watts, a personal fitness instructor who works with professional players. But others, who might want to serve with more speed or smash with more power, will need to work on their fitness.

Among the skills that tennis demands are agility, speed, co-ordination and power. “If you are weak in any of those areas, it can affect your game,” Watts says. To outdo your opponent, or just enhance your level of play, requires fitness training for at least one hour three times a week.

POWER EXERCISES (for those with a base line of fitness only).

Squat jump: Stand with your feet a little more than shoulder width apart, knees soft and stomach drawn in. Squat down slightly (as though you are about to sit on a chair) and then jump up, extending your arms overhead, as if reaching for the sky. Land in a controlled manner, bringing your arms down to your sides. Hold the landing position for a few seconds, then repeat. Build up to two or three sets of ten to 12 repetitions.

Medicine ball overhead throw: Choose a ball with a weight you feel comfortable with, or start with one weighing 1-2 kg. Stand three or four metres in front of a wall with your legs apart, knees bent and stomach pulled in holding the ball. Lift it up and lower behind your head until it is level with your neck. With all your force, throw the ball down against the wall. Catch it on the rebound and repeat. Work towards two or three sets of ten to 12 repetitions.

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 are recovering from an injury

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

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