By Kerrie Brooks
Photos Ron Angle/Be Images

While she’s no longer the No.1 player in the world, the first sister of women’s tennis is still training hard to be her best.

Does exercising at the beach sound like fun?

That’s not exactly the way Venus Williams describes it. But we go there as often as we can to train, particularly before the clay-court season. It takes a lot of effort to run, jump, and change directions on sand, and it improves your ankle strength as well—all of which helps with the long rallies that occur on clay. In the five years that I’ve been working with Venus and Serena as their trainer, they’ve learned the value of giving their muscles that extra push. In Venus’ case, it has helped cut down on her leg injuries, which isn’t easy for a woman who’s so tall and is forced to bend so much on the court. Illustrated here are three elements from a typical day at the beach. One note: It’s important to cool down after a sand workout so you’re not sore the next day. Venus goes for a 10-minute walk in the water.

QUADRANT HOP
Mark a spot in the sand and stand there with your feet shoulderwidth apart. After a deep knee bend, hop forward as far as you can and then backward to the original spot. Repeat that movement to your left, behind you, and to your right, getting as much push into your hops as possible. Do as many as you can in 30 seconds, then take off for a 50-yard sprint. Try to gradually increase the number of hops you do in 30 seconds, and then extend your time until you can hop for 60 seconds.

CONE JUMP
Line up six cones (or hurdles) a few feet from one another. Stand at one end with your legs at shoulder width and face the cones. Hop forward between the cones, then backward, trying to get as high in the air as you can. Start again, this time with your body sideways to the cones. Hop laterally between all of them and back. Do this five times in each direction, rest for 30 seconds, and repeat (cones or hurdles are available at performbetter.com).

HARNESS PULL
Tie a thick harness rope (available at performbetter.com) around your waist and have a partner or coach resist you from behind. Sprint forward as hard as you can for 20 to 30 seconds, then take a one- to two-minute rest. Do 10 sprints. The resistance will help increase the stamina and explosive power in your legs.