In tennis you repeat quick, explosive moves over the course of an hour or two. This sport requires a specific type of endurance and stamina. To even stand a chance you’ll need to have a strong endurance training program including agility drills, strength exercises and lots of speed!

Training Program

Ease off the intensity of your training sessions remembering to only perform light workouts one or two weeks before competitions.

Warm up

Very important to warm up before any workout and drill. Ideally all you’re looking to do is a 10 minute warm up before you start to exercise your body properly. Stretch slowly, similarly to the way you intend to move when playing tennis.

Drills

An example of Drills you can perform whilst training:

1. Spider drill –  Stand on the baseline’s center hash mark and run to the right corner where the singles sideline meets the baseline. Touching corner with foot run quickly back to the other corner where single sideline meets baseline. Repeat Drill.
2.  Levels Drills –  One drill improves speed and builds skill with hitting on the run, while the other improves on the return of serve.

Strength Training

Improve cardiovascular endurance. Don’t cancel that gym membership just yet! Try and continue to work out at least 2 or 3 times a week for 45 minutes. Include exercises that target the major muscle groups of your upper and lower body.

Cooling Down

Similarly to the importance of warming up, it is just as vital to cool down. A 15-minute cool-down after your drills and training sessions will do just fine. Cool-down exercises help you recover physically. Try out some static stretches that involve stretching your muscles and keeping a hold on that stretch for 10 to 20 seconds.

Remember not to over train your body. Keep a diary of your daily fitness progress whether it be a good day or a disappointing one. By doing this you will not only see exact times of reps and sets but will keep you motivated to continue exercising this sport!

What’s Next

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