5 Tips to Improve your Workout and Avoid Injuries

I have had numerous conversations with students telling me that they have started working out. Most of the time it means they have went for a 3, 4 or even 5 mile run.

I proceed to explain the following:

1. Tennis is a game which is played using explosive short bursts of speed, agility and power for short periods repeated over a long period of time.

2. It requires use of the whole body (great for cardio), core, legs, and shoulder muscles predominantly

3. Conditioning the body to handle this rigorous training is a must in order to avoid injuries and future ailments

4. Stretching is very important, especially for the lower back and legs as they take a lot of stress

5. Tennis is about stopping and starting so any exercise, whether swimming, running, biking, or weight/resistance training should be done with the length of a tennis point in mind, 5 - 30 explosive seconds followed by a short rest. Repeat 3 - 10 times as 1 set. By training that way you will build strength, endurance and power in each workout. Agility can be improved by doing on court sprints, line sprints, plyometric exercises and using an agility ladder to name a few examples.

Be sure to focus on stretching after each workout. Flexibility is a good way to avoid unwanted injuries.

A workout session should be anywhere from 30 minutes to 2 hours depending on your level.

Recent Posts

Search By Tags

No tags yet.

Follow Us

  • Facebook Classic
  • Twitter Classic
  • Google Classic
Get More Info

Contact Us

Summer Camps & Programs






Contact JKST
Other Locations


Gulph Mills Tennis Club

610 S. Henderson Rd
King of Prussia, PA 19406

Tel: 610.265.3677

Fax: 610.265.3678


Email: tennis@jkst.com

Narberth Tennis Club

612 Montgomery Ave.
Narberth, PA 19072



Club Hours

The club is open 7 days a week. From 7 am to 10.30 pm.  

The club requires 24 hour notice of cancellation or full payment is due. Clinic groups and matches are formed according to ability and age. We ask that you please respect the pro’s evaluation in matching you with other players. Proper tennis attire is required on court. Shoes must have non-marking soles. The club reserves the right to dismiss without refund anyone whose conduct is detrimental to the enjoyment of the other players. There is one make-up clinic allowed per session. There are no carryovers to the next season.


Liability Waiver: By signing the club agreement, you acknowledge that you or your child are physically fit to participate in any program and further agree that all exercise and use of all facilities shall be undertaken by his or her sole risk. You agree that JKST, Inc. shall not be liable for claims, demands, injuries, damages or suits of any nature for injuries or his or her property arising out of or resulting from use of the services and/or facilities of JKST, Inc.


Loss Waiver: I agree that the Club is not responsible for damage to or loss of my or my child’s personal property while at the Club premises or damage to or loss of my motor vehicle while parked on the Club’s lot.