Exercise class: Fitness ball jack-knife

Published on 07/08/2009 14:14

USE a small fitness ball and get into position by placing your hands on the floor in a press-up position and your legs on the ball (as in the photo). Start with the centre of the ball on your shins, then pull your knees towards your chest as far as you can, then return to the start position. Complete 30 jack-knifes.

Q What is the best way to get fit for tennis?

A Building up good mileage on the court will give you the best foundation fitness for your game. It is important to play with a partner who is at a similar level to you, or someone better who shows you some sympathy and gives you good rallies and practise. Complete 20 minutes of gentle rallies with your partner before starting to play games. During warm-up, allow the ball to bounce twice if caught short by a net shot, and try to keep the rally going as long as possible. This will allow you to practise lots of varied shots, warm you up ready for play and help your fitness. Set a target such as trying to get 100 shots back and forth without stopping. After your rallies, practice your serves and do some stretching before you begin playing games.

Off the court, strength work like press-ups, lunges and sit-ups will build up fitness. It is also good to work on balance and stability training to prevent knee and ankle injuries.

David Calder is a fitness expert and personal trainer ([e-mail], 07775 811197, www.david-calder.co.uk). Please e-mail your fitness questions to [e-mail].