Tennis-Specific Cardio Drills: Part 2

Key Points

• Purpose of the Drill: Focuses on improving cardio fitness tailored to tennis-specific movements; emphasizes heart rate recovery, endurance, and the ability to sustain high-intensity practices and matches.
• Setup and Execution: Perform drills in sets of 25–45 seconds to elevate heart rate; beginners start with one set per drill, intermediates perform 2 sets, and advanced players perform 3–4 sets; include rest intervals of around 1 minute between sets to simulate match conditions and recovery.
• Key Drills: Side Racket Touches: Move laterally with crossover steps, staying low, and touch each side with the racket for 30 seconds. Spider Cone Pickup Drill: Pick up cones in a counter-clockwise direction, emphasizing low, quick movements and directional changes with minimal steps. Double Spider Drill: Retrieve two cones in succession for increased endurance while maintaining speed and control. Triple Spider Drill: (Optional) Adds a third cone for maximum intensity and endurance.
• Form and Focus: Stay low and balanced during all drills; focus on powering out of low positions with strong crossover steps; avoid over-striding while maintaining controlled, explosive movements.
• Benefits: Builds tennis-specific cardio fitness for prolonged matches and tournaments; enhances quick directional changes, speed, and endurance; improves recovery ability between high-intensity rallies and points.
• Tips for Success: Gradually build intensity and sets over time to avoid compromising tennis practices; maintain proper form and balance during all movements to reduce injury risk; use rest intervals effectively to improve heart rate recovery.
• Takeaways: Cardio drills simulate court movements and improve endurance for high-quality practices and matches; progress gradually to handle increased intensity and volume without overtraining; consistent cardio work provides the foundation for sustaining energy and focus during long tournaments.