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

R

RocketF2

New User
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.
 
Last edited:
S&V-not_dead_yet

S&V-not_dead_yet

Talk Tennis Guru
RocketF2 said:
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.
Click to expand...

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


[there are others in the series: Warrior, Soldier, Iron, etc.]
 
mad dog1

mad dog1

G.O.A.T.
RocketF2 said:
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.
Click to expand...
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

Nacho

Hall of Fame
RocketF2 said:
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.
Click to expand...

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

J011yroger

Talk Tennis Guru
mad dog1 said:
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.
Click to expand...

I like it for building quads and glutes with no impact.

J
 
TimeToPlaySets

TimeToPlaySets

Legend
Username_ said:
Does exercise bike really make my ass look better? Serious question cause i get told my ass is big
Click to expand...

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.
 
Last edited:
Hypergxtraspin

Hypergxtraspin

New User
Using the stair stepper in full blast for as long as you can go feels like playing a long gruesome point. Hop off, then repeat. Also the rowing machine is great for shoulders and cardio. Sprints help, and mile runs.
 
J011yroger

J011yroger

Talk Tennis Guru
TimeToPlaySets said:
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.
Click to expand...

Only?

J
 
M

mcs1970

Hall of Fame
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.
 
U

USPTARF97

Hall of Fame
mad dog1 said:
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.
Click to expand...

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.
 
Last edited:
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