Working out with……

Mark Philippoussis

After a rocky start to the 1998 season, Mark Philippoussis turned his year around by reaching the quarter-finals at Wimbledon and the final at the US Open, the best Slam results of his five-year career. He nearly quit in 1998 after losing early in eight straight events and falling from No. 13 to No. 28. Instead, the 22 year-old has rejuvenated his game with a new fitness program and attitude, both directed by Coach Gavin Hopper.

"My favorite exercise is fishing", says the 194cm, 92kg Philippoussis. "There aren’t many drills that I like. So, I added some one-on-one basketball and soccer to my routine to keep it fun. The more I got into shape, the better I felt and looked, which made me want to train even harder."

Hopper carefully regulates Philippoussis’ workouts to prevent injury and burnout. In a three-day cycle, Philippoussis alternates between a "speed day", when he works on his cardiovascular condition, and a "gym day," during which he lifts weights and uses other exercises to strengthen his legs.

On the third day, Philippoussis rides a stationary bike or jogs a few miles after his usual two-hour practice. And he takes one day off every week, "or when his body needs it," Hopper says. "It’s important for Mark to listen to his body and alter his routine accordingly."

"It’s all about taking small steps to get into shape. Mark is not the kind of guy who’s going to punish himself, doing every exercise, to get fit in a month. His progress has been gradual, but noticeable."

So has his change in attitude. "I now think that I can get to nearly any ball on the court," Philippoussis says. "The better shape I’m in, the better I feel about my game. A new fitness routine has really made the big difference.’ – Andrea Leand

Lunges : With a 10kg (or lighter) weight in each hand, keep your back straight and take one moderate step forward while squatting. Alternate legs and do 10 in a set. Philippoussis completed 15 sets of this exercise.

Ladders : Place a ladder on the ground and hop between each rung, alternating feet or, for added difficulty, on just one foot. You can also jump on one of both feet from side to side on the outside of the ladder. Do five or six ladder lengths, taking a short breather in between.

Sprints : Since tennis is all about quick-burst speed, Philippoussis runs five to six sets of 10 to 20 metre sprints (usually competing against his coaches), followed by a 15 to 20 second rest, then another sprint.