Every tennis player that I have known has "dreamed" of improving her/his tennis game and "imagined" herself/himself competing at a higher level. One of the wonderful things about this great game of ours is that there is always room for improvement!
 
It is important to dream about playing better tennis. Dreams are what motivates us to put in the hard work and time necessary to advance. If you read my columns regularly, you know that I am a major advocate for using guided imagery as part of your practice regimen.
 
Those of us north of the equator are now moving into the very cold months. Many of us will head indoors to play tennis. Others in warmer areas of the world will start or continue to play this game outdoors... my preferred modality!!!
 
Regardless, I want to spend some time this month reviewing with you what are the "building blocks" of a better tennis game. Having a systematic approach to your tennis regimen is truly the best way to advance as quickly and solidly as one can. Every so often, the serious tennis player must take a close look at these building blocks and re-evaluate them. I find these "transition" periods within the calendar year to be an ideal time to step back, examine one's game, and make the necessary changes in each of these "building blocks." The pros usually take this time of year to do exactly this. The tournament schedule is reduced, serious off and on court training ensues, and coaches/trainers rebuild their charges.
 
You may not have a coach to help you through this process, but you can certainly address each of these "building blocks" one at a time. The problem for some is that they do not address all of the necessary components in improving their tennis games.
 
This month's column will hopefully serve as a primer; checklist and reminder for all of us who wish to reconstruct and enhance our tennis games.
 
The first "building block" for a better game involves physical conditioning. I am not certain why this is the case, but it seems to me that many players do not give adequate attention to their overall physical conditioning. It is absolutely amazing how much better one will play if she/he is in better physical shape.
 
The key attributes are strength, foot speed, endurance, flexibility, balance and aerobic conditioning. It is my firm belief that players should spend an entire month (such as December), in advance of playing, dedicating themselves to improving their overall physical conditioning. Many players will actually not hit a tennis ball during this conditioning period. This may be wise if you have been competing for months. The last thing a player wants is to be "burned out" from playing tennis. My advice is as follows:

1. Develop a strength-training regimen. Weights, traditional calisthenics, resistance training... all are desirable. Players should dedicate three days per week to strength training prior to beginning the actual playing season and continue with two days per week during the active season. Pay attention to both upper and lower body muscle groups.


2. Foot speed is a critical aspect of the game of tennis. Sprints are, in my opinion, the best way to develop this part of one's game. I suggest spending three days per week prior to the beginning of the actual playing season running sprints of 30 to 50 yards. During the actual playing season, I would dedicate one or two days to this kind of off court training.


3. Endurance is best developed by running longer distances and/or by biking. Usually, two day per week of this type of training prior to the beginning of the actual playing season is sufficient to develop proper endurance... presuming that you are engaged in a total program of conditioning. If running, 3 miles is a good benchmark. If biking, 5 to 6 miles would be desirable. During the actual playing season, I would try to maintain endurance by dedicating one or two days per week to this type of training.


4. Flexibility is, perhaps, the most overlooked aspect of the game of tennis. Flexible players are usually the kind of players who get to every ball, and suffer the fewest injuries. It is critical to stretch before, and after, every training session... on-court and off.


5. Balance is frequently overlooked entirely by the tennis player. Slow motion exercises (like those practiced by martial artists), Tai Chi, biking, roller blading, skiing, ice skating, skate boarding are all fun activities that can improve one's balance. I would try to dedicate one or two days per week to these kinds of activities prior to the beginning of the active playing season. During the season, I would look to do as much of this type of training as my schedule will permit.


6. If you engage in all of the above activities, you should experience a natural increase in your aerobic capacity. However, simply walking more during your workday, or taking the stairs instead of an elevator will help improve this aspect of your conditioning. Think about how many times you find yourself winded during a long point. This is an indication of poor aerobic conditioning. The idea is to develop a strong aerobic foundation before you actually begin to train in earnest on-court.