Winded playing all court power tennis

Discussion in 'Health & Fitness' started by sportsfan1, Mar 24, 2013.

  1. sportsfan1

    sportsfan1 Hall of Fame

    Sep 7, 2011
    Need some ideas on how to get fit enough to play all court tennis. Have been doing cardio workouts on and off during the winter and no problems on the treadmill/elliptical type equipment, but trying to consistently hit hard ground strokes where you are generating a lot of power combined with constant movement all over the court leaves me winded quickly. Of course, the regular joe routine of desk work on weekdays and movies/dinners etc on weekends don't help either :).

    Any ideas - increase duration of cardio? other exercises?
  2. ATP100

    ATP100 Professional

    Nov 19, 2010
    Probably your breathing more than your fitness.
  3. cluckcluck

    cluckcluck Hall of Fame

    Apr 29, 2010
    Between the baseline and netcord.
    Work on doing windsprints.
  4. charliefedererer

    charliefedererer Legend

    Feb 13, 2009
    How fast are you sprinting on the treadmill/elliptical type equipment?

    I thought not.

    Running/stepping at medium speeds will only train you to run at a medium pace - not the fast pace needed for tennis.

    Here's what one USTA coach says:

    "When training the players the USTA works with, we usually do some sort of "running" four to five times a week. The running session usually lasts between 20 – 40 minutes, but there is a lot of variety in the types of running we do.

    You’ll note that we put running in quotation marks, because much of what we do is different from the long, slow distance running many tennis players are familiar with – there is some long distance running, but the “running” sessions also involve footwork/tennis agility work, or interval runs. The type of running depends upon the periodized strength and conditioning schedule of the player.

    Generally, the long distance running and longer interval repeats (400s and 800s) are done during the preparation phase when you are getting ready for the season. Shorter, higher intensity intervals (20s, 40s, 60s, 100s, 200s, and 400s) and on-court footwork/tennis agility are the main focus during the pre-competition phase in the weeks leading up to main competition or competitions. During the competition phase of the season, on-court footwork/tennis agility is the “running” focus.

    Recognizing that each player is an individual, we adjust the plan depending upon the player’s cardiovascular endurance, agility and their physical and physiological strengths and weaknesses."

    So while your cardiovascular exercise was great for your heart, and a good preparation for being in good enough shape to now do some sprinting, High Intensity Interval Training (HIIT) would be now in order so as not to become winded.

    HIIT - High Intensity Interval Training
    Interval Training For Sport Specific Endurance
    (In this second reference is a tip on how to run a cross-court drill or actual hitting session on the tennis courts like a HIIT session.)

    [Our "fast twitch" muscles need specific training by sprinting - our "slow twitch" muscles need specific training by long, slow- medium running/stepping.]
    Last edited: Mar 25, 2013

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