Game, sweat and match

With Wimbledon in full swing this week, Steve Green, fitness trainer and ex-coach of Greg Rusedski, and Ross Hutchins, Great Britain's Under 18s No.2, shows you a workout that will help you get the best out of your game.

If it's Anna Kournikova's curves you're after, tennis can provide a total body workout. Ninety per cent of shots utilise your abs and, as you improve, you should see tone in the glutes and inner and outer thighs. Tennis will aid flexibility and the tactical skills needed will sharpen mental reaction times.

A recent study found the hand and eye co-ordination involved in a tennis match generates new nerve connections in the brain, which some doctors believe could ward off age-related memory loss. Those killer serves are a sure-fire way to beat stress and the injury rate is half of that of football. So, come on, you lot...

1. Side Step and Push

The workout: Skip sideways two steps, sink into the outside leg and push off. Skip two steps and repeat on the opposite leg.

The result: Improves leg strength and helps recovery from wide balls. Repeat five times.

2. Hill Running

The workout: Find a shallow hill. Run forward 20 strides. Walk down and repeat six times. Run backwards for 20 strides. Walk down and repeat six times. Side skip for 20 strides. Repeat as above. Rest where required.

The result: Improves leg power and speed and makes your first step from stationary more powerful so you can catch cheeky chips over the net.

3. Throws

The workout: A common fault in club tennis is to throw the ball for a serve using only the arm. In this exercise throw the ball using your whole body while bending the knees to give your serve a punch. You can also pull on an elastic cord as resistance to build the arms.