Tennis-Specific Cardio Drills : Part 1

Key Points

• Purpose: Focus on fast footwork, sprints, and improving cardio fitness through tennis-specific movements.
• Drill 1: Baseline Corner to Corner: Perform 1-2-3 fast feet, sprint to the opposite baseline corner, repeat 4 times; aim for speed and agility with short bursts of intensity.
• Drill 2: Baseline to Service Line: Sprint to the service line, touch with the right foot, return to the baseline, and alternate feet; repeat 3 times for explosive speed work.
• Drill 3: 10-Cone Pickup: Collect 10 cones spaced 10 yards apart, emphasizing stopping, starting, and staying low; complete in about 1 minute for a full-body cardio workout.
• Tips for Success: Perform 2–3 sets per drill; personalize sliding or stopping techniques based on player safety and comfort; focus on explosive movement and recovery between sets.