Spring Training

Prevent injury by building a powerful, efficient body

We asked five star athletes to demonstrate training moves* that are key to their sports. Use the pull-down menu to check out these exercises which -- when performed together -- work your whole body and form a strong foundation that will help you get to the top of your game, no matter what it is.

Anna Kournikova, 18, tennis player

Simon Bruty

Accomplishments: One of the top 10 money winners on the WTA tour this year; ranked No. 11 in the world in singles, No. 3 in doubles; won her first Grand Slam title (in doubles) at the 1999 Australian Open

Core components: Foot speed and focus

Kournikova on foot speed and focus: "I know all my shots are strong -- it's getting where I need to be to hit them that matters."

Insider Tips

Think fast on your feet. To improve Kournikova's coordination, coach Eric van Harpen raises the net a few inches during practice rallies, then covers it with blankets so
she can't peek through. "Not being able to see where the ball is until it's over the net forces her to react faster with both her eyes and her feet," he says.

Tune out negativity. Criticized for not having won a singles title in her three full years as a pro, Kournikova is determined to prove skeptics wrong: "It's all about you when you're out there," she says. "Don't listen to what others think of you or your game."

Be aggressive. On the tennis court, "I never feel fear," she says. "Go out like you know you've already won."

Target: Foot Speed and Focus

Medicine ball catch

A. Stand about a foot behind a tennis net, with a partner on the opposite side holding a three- to five-pound medicine ball. Have your partner gently toss the ball over the net to your left side. Bend your knees slightly and catch the ball with your arms straight but elbows soft (don't arch your back). B. Let the momentum of the ball carry your body to the left. C. Once the momentum stops, immediately twist your torso forward, preparing for the throw. D. Toss the ball back to your partner. (You should feel as if you are hitting a very heavy tennis ball.) Next, have your partner throw the ball to your right. Repeat the drill as fast as you can for 20 to 30 catches.

The 13-shot speed drill

If you don't have a partner (or a tennis racket), just use your imagination. Standing in the middle of the court, have a partner hit you a series of shots: First, an easy one to your left, then one to your right. Next, sidestep to get to a ball a few feet to your right, shuffle back to center, then sidestep to get one to your far left. Shuffle back to center for two easy left and right shots. Rush forward to hit a lob that lands just over the net. Then backpedal to get to a ball hit to the center of the backcourt. Stay at the baseline for two easy left and right shots. Sidestep to get to a ball a few feet to your right, shuffle back to center, then sidestep to get one on your far left; shuffle back. Finally, rush forward to get to a ball that drops dead center in the court. "This is the 'concentration ball,'" says Van Harpen. "Anna can miss some of the other shots, but she's not allowed to miss this one."

*Beginners should start with minimal weight and reps and increase them incrementally.

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