Racquet Sports

Racket sports tennis - squash - badminton all will generally be played over a long duration, having short explosive actions within the match.

Plyometric training will help you improve your shot power, speed over the playing surface and the ability to jump both higher and react quicker to your opponents shots.

You should always aim to get fit to play your chosen sport, rather than get fit by playing it. If your current fitness level is not that great, then aim to improve the strength of your body by performing normal strength exercise's, as the demands of plyometric's could cause you injury - read the guidelines.

Look at doing 2 sessions every 10 days, 1 session being both upper and abdominal exercises, and the other session being purely lower body exercises.

Suitable Exercise's Upper Body

1 Foot Pass	1 Step Pass	Tennis	Tricep Dips
1 Arm Punch	Start Throw	DB Swings	Grab Repeats

Suitable Abdominal Exercise's

Seated MB Twist	MB Golf Swing	MB Lateral Bends	Oblique Twists
Lunge Pass	Lateral Pass	Swiss Ball	MB Wall

Lower Body Exercise's

Throw + Catch	Arms Locked	Scissors	Side Sprint
3 - 5 Point Jump	Forward Box	Lateral Skating	Side Jumps
Tuck Jumps	1 Leg Push Off's	Bounding	Zig Zag Hop