By Stephen Tignor
Photos by Manuela Davies/ Double Exposure

The former No. 1 headlines the Champions Cup, a new series for the game's legenends. Here's how he stays in shape for it.

How’s this for consistency? According to Jim Courier, from the time he was 7 years old until he called it a career at 29, he was never out of playing shape. “I didn’t have to go through the process of getting back into top condition until the last few years,” Courier, 35, says. Even now, he claims it only takes him about two weeks before he begins to feel “the engine turn over.” The man known as “Rock” during his ATP days is still at his playing weight, he gets out on the court four days a week, hits the weight room, and even throws in some two-a-day sessions before competing. “In the past, fitness work was something I had to do,” Courier says. “Now I really look forward to it.”

He has a new incentive: To get in shape for the Champions Cup, a series of U.S. events for retired greats that Courier’s company, InsideOut, has helped develop. “Competing still beats just about anything else you can do,” he says. The series has four events scheduled this year, beginning in March in Naples, Fla.

To prepare for the Champions rumble, Courier focuses on his feet. “I’ll always have my hands and shots; it’s the footwork I need to sharpen,” he says. “Losing even a quarter of a step is fatal against good competition.” Here are two of the drills Courier uses to stay in step.

VOLLEY STEPS
Courier stands at midcourt in the ready position, without a racquet. A partner or coach stands near the net facing him. The partner points in one direction and Courier moves forward on a diagonal. He bends low with his front leg, shadows a volley, and returns to the starting position. His partner then points in another direction and Courier follows him. “Without holding a racquet or chasing a ball, you can really focus on working your legs,” Courier says.

Try this drill during an on-court practice session. Work for 30 seconds, then rest for 45 seconds; repeat six times. Make sure that your partner mixes up the directions enough to keep you guessing. “Agility is a huge key in tennis, and forcing yourself to change directions on a dime is a good way to improve it,” Courier says.

SHUFFLE STEPS
“I like to keep it simple with workouts,” Courier says. “Just doing the basics and going after it as hard as you can is usually enough.” There’s nothing more basic to tennis than the shuffle-step. In this drill, Courier stands near the center of the service line in the ready position. He pushes off his right leg and steps out with his left. After three or four steps, he reverses direction. Sometimes Courier has a partner at net point in different directions, which he must follow. Again he goes for 30 seconds, rests for 45, and repeats six times. While this is a simple drill, it’s essential for any tennis player— shuffle steps are how you recover for virtually every shot at the baseline. Make sure you move through the drill quickly and stay low enough that you give your legs a good workout.