The gym routine below has been designed specifically for the challenges of playing on clay. Gill recommends beginning with 2-3 sets of the circuit, based on competency.

Kettlebell Squat (10 reps): 

Kettlebell squats target the lower limbs, particularly the glutes, hamstrings and quads, which will help create stronger body positions behind the ball, force generated onto the ball and increase players tolerance for on-court load.

Steps:

• Standing with feet slightly wider than shoulder width apart, hold a kettlebell with both hands.
• Squat down until the kettlebell touches the floor, then stand up. 

Arabesques (6 on each leg):

These target your hamstrings, benefit tennis players by helping with their ability to break and change direction as well as improve their balance. 

Steps:

• Standing on one leg, knee slightly bent, flex at the hip and extend the opposite leg off the floor with the chest moving into a horizontal position.
• Keep your back in a neutral position and the hips level.
• Slowly extend to an upright position.

Copenhagens (bent knee) (Aim for 30 secs each side): 

This is a good exercise to target the groin which is used extensively in the sliding movements on clay.

Steps:

• Lying perpendicular to a bench, place a bent knee on the edge of a bench extending the other leg through.
• Pressing against the bench with your knee, raise your hips off the floor, ensuring your shoulders, hips and knees are in alignment.
• Hold for the allotted time.

Calf Raises (15 reps): 

Calf raises work the ankle complex, which ensures a good strong stable base and assists in movements across the court.

Steps:

• Stand on the edge of a box, with feet shoulder width apart and toes facing forward.
• From this position, raise your heels slowly and keep your knees extended, but not locked.
• Raise for 1 second then lower your heels back to the start position.

Plank (Aim for 60 seconds)

This exercise improves your trunk strength, which will help you with the transfer of force from the legs onto the ball.

Steps:

• On a matt, position your elbows directly under your shoulders and rest your forearms on the grounds.
• With your feet together, raise your hips off the floor until your shoulders, hips and knees are in a straight line.

One Arm Row (8 each side)

This move will strengthen the shoulder girdle and shoulder muscles which are used extensively in tennis.

Steps:

• Holding a dumbbell in one hand, bend over to place the opposite hand and knee on a bench to support body weight.
• The hand should be placed directly under your shoulder and your knee positioning directly under your hips.
• Your back should be flat. Extend the arm with the dumbbell towards the floor, without allowing any rotation at your torso and keeping your shoulder in position.
• From this position, bend your elbow and pull the dumbbell upwards towards your chest.
• Lower to the start position to complete the movement.