Tennis Conditioning Program
Tennis demands explosive sprints, sustained rallies, quick direction changes, and endurance for 1-3 hours. This 8-week program builds all four.
Structure
3 sessions/week, 30-45 min. No gym required. Phase 1 (weeks 1-3): base. Phase 2 (4-6): tennis-specific. Phase 3 (7-8): match simulation.
Phase 1: Base (Weeks 1-3)
Day 1: 20 min jog. Day 2: Squats 3x15, lunges 3x12, calf raises 3x20, wall sit 3x30s. Day 3: Ladder drills 10 min, side shuffles, backpedal.
Phase 2: Tennis-Specific (Weeks 4-6)
Day 1: 8x (30s sprint/60s walk). Day 2: Fan drill x8, split steps 3x20. Day 3: Jump squats, med ball throws, push-ups, plank.
Phase 3: Match Simulation (Weeks 7-8)
Day 1: 20s effort/25s rest x10 per game, 6 games. Day 2: Box jumps, agility ladder, lateral bounds. Day 3: 30 min endurance + stretching.
Equipment
Agility ladder and training cones. Recovery guide for post-session protocols.
Training gear for conditioning
Agility ladders, cones, and training aids.