Tennis fitness circuit workouts and exercises to improve conditioning

Tennis fitness drills on-court typically start lower and ramp up as you get closer to competition. Conditioning for tennis off-court, however, typically starts at a higher intensity and decreases as you get closer to competition. By incorporating both on-court and off-court training measures, you can continue progressing toward your fitness goals with a steady, predictable workout routine. When you work out metabolically, you’re altering length and intensity of workouts and intervals to mirror the physical demands in a match.

If you do not have someone to help you create the tennis workouts, we have a range of online tennis fitness programs to help give you the structure you need. We created these to help players learn how to train for tennis and equip them with the physical necessities needed to play at their best. Keep in mind that there is a difference between on-court and off-court training. Both forms of training involve a focus on endurance and strength, and you don’t have to make it to the court every day to improve your tennis fitness. Off-court training, such as weight lifting or running, can be done at your house, the gym, or around the neighborhood, and you don’t need a training partner to get the most out of your routine.

The emphasis is on lifting moderately heavy weights in order to train the nervous system in conjunction with the muscle fibers to move bigger loads. If you're new to weight training, brush up on principles and practices with the beginner resources. Here you'll find key reminders like always warming up and cooling down before and after a training tennis fitness training session. Research has shown that taking a break from serious strength training is often helpful. On this court, you’ll find stellar coaches all bound by the same passion to help players realize their full potential. I am not a medical  professional and what I share on my media platforms are my views and what has worked for myself.

If anything, strength training perhaps helped with that rather than the opposite....But of course, I cannot be certain of that. A lot of players find it confusing knowing where to start and what to do. If you are one of them check out our range of online strength and conditioning programs here. To be able to maintain the quality on clay, players need to have adapted to the amount of volume needed. This can take months to develop for most players and is typically why we rarely see anyone win on clay that is not a clay-court specialist. This is one reason why rafa has dominated over the last decade.

The work duration per repetition is between 20-30sec and the recovery duration is 20-30sec, once again dependant on the athlete’s capabilities. We get players to do 6-8 repetitions following these variables, then rest for 2-3 min and move onto the next tennis drill. Our repeated effort thread protocols target the conditioning demands needed to be able to back up point after point working at a high-intensity threshold. Clinical studies have shown that incorporating a twist bar routine can decrease elbow pain by up to 81 percent and strengthen tendons by up to 72 percent.

You need to be working on it to have the capacity to deliver it on the court. Before you adopt a high intensity routine, however, it’s a good idea to have a physical or consult your doctor to make sure the extreme nature of this regimen is right for you. Combining entertainment and exercise can also be a great motivator.