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.