US Open 2009: Serena Williams Training

Serena Williams, the reigning Australian Open and Wimbledon champion, will have the opportunity to win her third Grand Slam of the year, and 12th overall, at the US Open 2009. Her first match will be against reigning French Open champion Kuznetsova, who will, in turn, attempt to win her second US Open.

What is Serena doing to prepare for this match, and the US Open 2009?
At the recommendation of father and coach, Richard Williams, Serena now travels to New Orleans for consultations with a strength trainer named Mackie Shilstone. Mr. Shilstone is known mainly for his work with prize fighters, and claims little experience in tennis training. Why does Serena visit him? His emphasis on discipline is something both Serena, and her father, agree she needs to improve on.

When Mr. Shilstone met Serena in her hotel room for the first time at the New Orleans Marriott, he immediately asked Serena for a tape of her best performance. She replied that she didn’t have one because "she’d never played her best tennis". “She was dead serious,” Mr. Shilstone recalled.

While working with Mr. Shilstone, Serena has developed a portable conditioning regimen using a system of tension cords that attach to the fence behind the baseline. The tension cords provide resistance as she moves around the court practicing her ground strokes. In addition to this, she and Mr. Shilstone have also developed a nutritional program to help avoid weight gain on the road. Serena has recently opened up about her struggle with weight in her new book, "On the Line."

Now, about a month before each Grand Slam event, Mr. Shilstone meets with Serena for daily conditioning sessions after her two-hour on-court practices. Their regimen includes quick sprint drills designed to recreate the back-and-forth movement required during long rallies.
“I told her before Wimbledon we were going to break the spirit of the Russians by being there on every shot they try, no matter where it is,” Mr. Shilstone said.

Now Serena begins each day with two hours on the court with various practice partners, or her father, and works on coming to the net. Her wingspan makes her nearly impossible to pass. “I’m good up there,” she says with a laugh. Net play also gives her the chance to end points quickly, preserve energy, and avoid long rallies on the baseline. When she leaves the practice court, she heads to the gym for two hours of strength training, then finishes her workout with 20 minutes of sprints.

Sounds like a lot of practice. We hope it pays off Serena! We are rooting for you.
This week we will be assessing other strength and conditioning
workouts designed for the athletes in the US Open 2009.