Devised by Kieron Vorster, it takes you from basic fitness and stretching, onto the finer points of fancy footwork, forehand and volleying.
Day 1: stretches and strength
Start each session with some simple stretching exercises.
Basic stretch routine: Begin with triceps stretches for each arm.
Begin with tricep stretches
Then roll arms forward and back ten times. Stretch quadriceps (thigh muscles).
Finally stretch calves and hamstrings by planting both feet on ground and leaning forward. Hold this position for ten seconds - don't bounce, or you'll strain your muscles
Building strength: Press-ups
Beginners should cross their feet
Kneel down, and - if you're a beginner, cross your feet at the ankles. Learn forward and put your palms down on the mat to begin.
Go down, up and back on to your haunches. Then increase the number of times you go down and up from one through to five and back again, before returning to your haunches.
If you're advanced, you can do this in full press-up position.
Building strength: Tricep Dips
You could use a stool for tricep dips
Use a bench, chair or stool. Sit on the bench with your knees bent and your arms beside you supporting your weight.
Lower your bottom off the bench towards the floor and then bring it back up, so you're sitting on the bench again.
As before, begin by lowering your bottom once, then increase up to four times and back down to one again.
Day 1: stretches and strength
Start each session with some simple stretching exercises.
Basic stretch routine: Begin with triceps stretches for each arm.
Begin with tricep stretches
Then roll arms forward and back ten times. Stretch quadriceps (thigh muscles).
Finally stretch calves and hamstrings by planting both feet on ground and leaning forward. Hold this position for ten seconds - don't bounce, or you'll strain your muscles
Building strength: Press-ups
Beginners should cross their feet
Kneel down, and - if you're a beginner, cross your feet at the ankles. Learn forward and put your palms down on the mat to begin.
Go down, up and back on to your haunches. Then increase the number of times you go down and up from one through to five and back again, before returning to your haunches.
If you're advanced, you can do this in full press-up position.
Building strength: Tricep Dips
You could use a stool for tricep dips
Use a bench, chair or stool. Sit on the bench with your knees bent and your arms beside you supporting your weight.
Lower your bottom off the bench towards the floor and then bring it back up, so you're sitting on the bench again.
As before, begin by lowering your bottom once, then increase up to four times and back down to one again.