Best workout for tennis endurance? Aka to be better at on court "drilling"?

#1
Hey all,

I guess I need to define the drilling... basically a bunch of repeating feeds. Feed to FH, recover, Feed to BH recover, Short FH, Volley, OH, repeat etc.

Part of it is me not breathing properly which I am heavily working on.

The second is... I don't normally have this long of a rally / workout even in a match. Points generally stay within 10 ball rallys or so and when they are longer, I am not hitting as hard as I am in some of these drills (my coach who I only see every now and then as I don't have the time). Sitting at a desk job isn't the best...
While I don't generally run that much in a match, I imagine the drills are good are good fitness training themselves, as well as consistency etc.

Do you guys think an exercise bike in sprints can do the trick? Interval training?

Thanks.
 
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#4
Hey all,

I guess I need to define the drilling... basically a bunch of repeating feeds. Feed to FH, recover, Feed to BH recover, Short FH, Volley, OH, repeat etc.

Part of it is me not breathing properly which I am heavily working on.

The second is... I don't normally have this long of a rally / workout even in a match. Points generally stay within 10 ball rallys or so and when they are longer, I am not hitting as hard as I am in some of these drills (my coach who I only see every now and then as I don't have the time). Sitting at a desk job isn't the best...
While I don't generally run that much in a match, I imagine the drills are good are good fitness training themselves, as well as consistency etc.

Do you guys think an exercise bike in sprints can do the trick? Interval training?

Thanks.
Check out HIIT [high-intensity interval training]. For example:


[there are others in the series: Warrior, Soldier, Iron, etc.]
 
#12
Hey all,

I guess I need to define the drilling... basically a bunch of repeating feeds. Feed to FH, recover, Feed to BH recover, Short FH, Volley, OH, repeat etc.

Part of it is me not breathing properly which I am heavily working on.

The second is... I don't normally have this long of a rally / workout even in a match. Points generally stay within 10 ball rallys or so and when they are longer, I am not hitting as hard as I am in some of these drills (my coach who I only see every now and then as I don't have the time). Sitting at a desk job isn't the best...
While I don't generally run that much in a match, I imagine the drills are good are good fitness training themselves, as well as consistency etc.

Do you guys think an exercise bike in sprints can do the trick? Interval training?

Thanks.
Exercise bike isn’t that useful in my experience. When do you move your legs on a tennis court in the same motion as you do on a bike? Pretty much never. On the tennis court you use shuffles, side steps, crossover steps, lateral and diagonal movement. An exercise bike has none of this.
 

Nacho

Professional
#14
Hey all,

I guess I need to define the drilling... basically a bunch of repeating feeds. Feed to FH, recover, Feed to BH recover, Short FH, Volley, OH, repeat etc.

Part of it is me not breathing properly which I am heavily working on.

The second is... I don't normally have this long of a rally / workout even in a match. Points generally stay within 10 ball rallys or so and when they are longer, I am not hitting as hard as I am in some of these drills (my coach who I only see every now and then as I don't have the time). Sitting at a desk job isn't the best...
While I don't generally run that much in a match, I imagine the drills are good are good fitness training themselves, as well as consistency etc.

Do you guys think an exercise bike in sprints can do the trick? Interval training?

Thanks.
You need to do workouts that raise your heart level, and teach you to recover your breath quickly. It can come in a number of different forms, there is not any one answer. You can do different cardio exercises, or heavy duty squats. I would recommend investing in a trainer to help you for a few months before trying different stuff out on your own. They can judge what you can immediately jump into and help get you in the right direction.
 

J011yroger

Talk Tennis Guru
#15
Exercise bike isn’t that useful in my experience. When do you move your legs on a tennis court in the same motion as you do on a bike? Pretty much never. On the tennis court you use shuffles, side steps, crossover steps, lateral and diagonal movement. An exercise bike has none of this.
I like it for building quads and glutes with no impact.

J
 
#20
Does exercise bike really make my ass look better? Serious question cause i get told my ass is big
Spot reduction of fat was debunked long ago.
Exercise bike is only effective if you are doing HIIT sprints, like in a spin class.
Very hard for average fitness people to self-modulate.

If you don't own the bike, the downside of exercise bikes is that you need to drive to the gym to use one.
This alone is a reason to find a more convenient alternative.
 
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#22
Spot reduction of fat was debunked long ago.
Exercise bike is only effective if you are doing HIIT sprints, like in a spin class.
Very hard for average fitness people to self-modulate.

If you don't own the bike, the downside of exercise bikes is that you need to drive to the gym to use one.
This alone is a reason to find a more convenient alternative.
Only?

J
 
#23
Swimming 3 hrs a week has helped me a lot. Others have mentioned it didn’t help them much. Swimming is low impact, full body, and workouts can be tailored for sprints, long distance, and can also target arms/legs in isolation if so desired.
 
#24
Exercise bike isn’t that useful in my experience. When do you move your legs on a tennis court in the same motion as you do on a bike? Pretty much never. On the tennis court you use shuffles, side steps, crossover steps, lateral and diagonal movement. An exercise bike has none of this.
Cycling is only important if knees and building everything around them is important. Strengthen here before pushing it laterally and diagonally and it may save you knee problems.
 
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