Shared by Kostyantyn Khodirev, Co-Director
Simple Yet Impactful Home Bodyweight Workout for Tennis Players
Right now, when the usual game has been put on pause, Coach Kostyantyn Khodirev—known both as Wintergreen Resort’s Director of Tennis and head of our Nike Tennis Camp—reaches out from his quiet corner to tennis players everywhere. His goal is simple: to help you stay sharp, strong, and ready for the court—all from the comfort of your living room. No fancy gym equipment, no crowds. Just you, a bit of open space, and the will to move.
This at-home training session brings together a handful of effective bodyweight exercises. Each one draws from the quickness, balance, and explosive energy that shape a tennis player’s game. Whether you’re just getting started or looking for something a little more challenging, there’s something here for you.
Here’s what to try:
First up, the “London Bridge”—not the children’s rhyme, but a plank variation that weaves stability and grit into your core. It looks simple. It isn’t. As you hold, breathe, and let your thoughts fade, your entire midsection wakes up.
Next, “Skaters.” Imagine gliding side-to-side across the baseline. For thirty seconds, maybe a minute if you’re feeling brave, you bound from left to right, bending your knees and swinging your arms for momentum. Start steady—speed will come. The idea is to mimic the kind of agility you need on the court, planting one foot, then swiftly shifting weight to the other.
Then there’s “Fast Feet.” Stand tall, get light on your toes, and start running in place—but with small, rapid steps. Give yourself half a minute or sixty seconds, depending on your energy level. As your feet blur, remember: explosiveness on the tennis court begins here, with invisible practice away from the net.
Don’t forget “High Knees.” Here’s where your endurance meets your willpower. It’s simple: stand and drive your knees toward your chest in quick succession, as if you’re sprinting in place. Work for thirty seconds, push to a minute if you can, and feel your heart thump with that familiar competitive fire.
Take these building blocks and create a routine that suits you. Pick three exercises. If these aren’t the right fit, swap one out for something that speaks to your own needs—but commit. Perform all three in a circuit, three sets apiece. The whole workout should clock in around twenty minutes—a small investment for real results.
Along the way, listen to your body. Catch your breath when you need to, but don’t settle into comfort. These movements, though simple, brim with the spirit of the game: control, power, and a touch of relentless grit.
Behind every drill is a purpose. The plank builds the core control you need for those twisting forehands. Skaters sharpen your lateral bursts. Fast Feet condition your reactions—an opponent’s ball won’t wait for you. High Knees toughen your cardiovascular engine, so you can chase every last shot.
As Coach Khodirev always says, a great tennis player isn’t made only on the court, but away from it—in sweat, in quiet effort, in routines you build when no one’s watching.
This is your time, your space, your rules. No excuses—just the commitment to keep your edge, even when the world stands still.
Stay connected—there are more tips, drills, and encouragement on the way from Coach Khodirev and the entire Nike Tennis Camp crew. Keep moving, keep competing, and let’s come back stronger than ever. #tennisathome #playinside #playfortheworld
