1) Romanian Deadlift

This exercise is great for anyone who’s looking to get stronger legs, and will play a big part in preventing knee injuries.

When doing this exercise you’ll need a set of weights – whether a barbell, two dumbbells or a kettlebell – and you’ll need to make sure you keep your back flat at all times.

This movement is key for Jamie, so give it a try!

2) Single leg broad jump to stick

I programmed this into Jamie’s workouts a lot during the 2020 summer lockdown.

It’s important we are able to generate a lot of force and power to improve on the court – but it’s also important that we learn how to absorb that force as well. This movement is particularly good for that.

3) Goblet side squat

This is a fantastic exercise for developing leg strength, especially for developing our ability to make strong lateral changes of direction which will be really important when you get out on court.

When doing a side squat always prevent your chest from coming forward and your heel from coming off the ground to ensure we are using the correct muscles.

4) Pallof press into a woodchop

Again, I programmed loads of these for Jamie in 2020 – with loads of different variations as well. This is an excellent exercise for developing your core, shoulders, and your rotational strength.

For this movement you’ll just need a band and somewhere to anchor it to.

5) Medicine ball wall slam

This has a fantastic real-world crossover into tennis with that rotational power. It’s another very versatile movement, with loads of different variations.

For this exercise you’ll need a medicine ball and a wall (make sure it’s a strong one!)

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