In addition to improving on-court performance, hiit has also been found to lower insulin resistance and reduce the overall risk of high blood pressure and cardiovascular disease. High intensity interval training incorporates short stints of powerful exercise with short workout recovery periods, until you are too exhausted to continue. These workouts typically last as long as 30 minutes and as short as 5 minutes.

Remember you can follow one of our online tennis fitness programs and take the guesswork out of your training. Starting today, you can tap into the wealth of online resources and dedicate your time to getting stronger, more flexible, agile and explosive, rehabbing chronic injuries and upping your mental approach to the game. This post will have a physical fitness theme and subsequent posts will address our favourite resources for adjusting your eating habits and ability to focus and have a productive mindset on the court. If you’re nursing an injury, check out this post on self-myofascial release as an illustrative starting point. You’ll notice that this workout plan doesn’t include the tennis itself - we don’t know how often you’re playing or to what level.

Bend your knees slightly and swing the kettlebell back between your legs, then quickly swing the kettlebell forward up to eye level while keeping your core tight. It’s important that you hinge at the hips to create the right amount of force in the swing without  overworking your arms. With your feet hip-width apart, grasp a barbell with an overhand grip outside your knees. Keeping your chest out and back straight, pull the bar off the floor by extending your hips. Hold a medicine ball firmly in each hand, and stand with your side several feet away from a wall. Rotate your shoulders away from the wall, winding up in preparation for the throw.

The first week was like a shock 🤯 for my body, and I don't deny it, my brain 🧠 was in a loop wondering how could I survive for 6 weeks 😬. One of the most effective ways to develop strength endurance is through circuit training. There are no hard and fast  tennis fitness rules to breaking a training program up into periods or phases. So the best method is to focus on one type of strength in each separate phase.

You can incorporate a range of exercises into a small amount of time in order to focus  on a particular goal, like agility, or to work toward many fitness goals in one routine. Compared to other workouts, hiit isn’t as effective for reducing obesity or building muscle mass (though it makes a great addition to your routine if those are your goals). It’s most effective as a metabolic training tool to improve overall fitness and conditioning, which will make it easier to maneuver around the court.