Physical Conditioning - Skipping Routines

Top tennis players need to be light on their feet and skipping is one of the best exercises to achieve this. An elite player can skip 1,000 times in five minutes, which shows how light their feet are and how developed their endurance systems are.

To try and achieve this target, break the process down into intervals:-

For example

• 10 seconds on - 10 seconds off: x 10 repetitions
   
• Aim for between 30 -40 skips

• Then try…

• 20 seconds on - 20 seconds off: x 10 repetitions
   
• Aim for between 70-80 skips

• Then try…

• 30 seconds on - 30 seconds off: x 10 repetitions
   
• Aim for 100 skips
   
• Then try…
  1 minute on - 1 minute off: x 10 repetitions
  
• Aim for 200 skips

Perform these exercises in a running skip pattern (left toe, right toe, left toe, right toe) and every three months test yourself over five minutes. This is very very tough, so start slowly and build up progressively. Make sure you stretch well, especially your calves and don't forget massage to help regenerate your aching calves.

Go For It

Jez Green