If you want legs like a tennis player, you have to move your body like a tennis player. According to the American Council on Exercise, tennis improves aerobic and anaerobic health, speed, power, flexibility and muscular fitness. Tennis-inspired exercises for your legs require a variety of forward, backward and sideways movements. The game of tennis is not continuous, and training your legs to stop and start quickly will also improve their appearance.
Step 1
Participate in cardiovascular exercise. Run, walk or cycle to burn fat and shape your legs like Belgian tennis player Justine Henin does when not on the tennis court. Aim to exercise for 20 to 30 minutes daily.
Step 2
Use stop-and-start drills to strengthen your legs. Place five to eight cones on the ground approximately 5 yards apart. Stand next to the second cone so you are facing cones number 3 and higher. Run backward to the first cone and then forward to the third cone. Run backward to the second cone and forward to the fourth cone. Continue this pattern until you reach the end of your cones. Rest for one minute and repeat two or three times.
Step 3
Run sideways to improve your inner and outer thighs. Place five to eight cones on the ground approximately 5 yards apart. Stand facing the middle cone. Run to the first cone on the left. Run two cones to the right. Run three cones to the left and then four cones to the right. Continue this pattern until you reach the last cone. Repeat, starting your run to the right first.
Step 4
Use interval training during your cardiovascular workouts to improve endurance and leg muscle development. Run for three minutes and then sprint for one minute. Follow with another three-minute run and one-minute sprint. Aim to follow your sprint interval by a long active-recovery interval that's three times longer -- even if you have to reduce the sprint to 30 seconds followed by a 90-second run/walk until you reach your 20 or 30 minutes of workout time.
Step 5
Improve your balance and leg strength with a single leg driver. Stand on your right leg. Bend your left knee and lift it in front of your body. Raise your left arm over your head. Slowly bend your right knee, position your left knee behind your body and reach toward the floor with your left hand. Maintain your balance as you return to the start position. Repeat 10 to 12 times and then repeat while standing on the left leg.
Things You'll Need
- Training cones
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