Outdoor Sports Tips: Tennis Drills Help With Your Game and Your Cardio

by

May is National Physical Fitness and Sports Month. Life Fitness is here to encourage ways to be active during May and beyond. Good luck!

When the weather warms up, it’s time to supplement your time at the gym by enjoying some active time outside. Outdoor sports are a great way to get exercise and have fun at the same time—friendly competition also tends to take your mind off of the fact that you’re getting a workout in. We’ve had some of our Life Fitness team members put together a series of training tips and drills for you to use to prepare for the outdoor sports season.

Tennis is great way to get moving and enjoy being outside. And all you need is a racquet and one other person to play. Joel, one of our graphic designers, was a college tennis coach before coming to Life Fitness. He provides some quick drills to help you work on the basics and work up a sweat.

Diagram of tennis court and drill
Spider Drill
Improves agility and footwork. Reaching down simulates reaching low to hit a ball off of the bounce.
  1. Place tennis balls at four points along the baseline and three spots on the service line.
  2. Place a tennis racquet at the center of the court along the baseline.
  3. Start at the tennis racquet and sprint to a ball, pick it up, sprint back to the racquet and place the ball on the racquet.
  4. Repeat with the other six balls.
 
Run the Lines
High intensity interval training for the tennis player that improves acceleration and burst speed. Improves lateral footwork. Simulates the sprint-and-reset movements of a tennis match. Note: Make sure you are always facing forward and never turn your back to the net.

Tennis Court Diagram for Drills

  1. Start at the far left corner of the court.
  2. Sprint forward to the net.
  3. Backpedal back to the baseline.
  4. Shuffle right to the singles sideline.
  5. Sprint up the singles sideline to the net.
  6. Backpedal back to the baseline.
  7. Shuffle right to the opposite singles sideline.
  8. Sprint up the singles sideline to the net.
  9. Backpedal back to the baseline.
  10. Shuffle to the right doubles sideline.
  11. Sprint forward to the net.
  12. Backpedal back to the baseline.
 
Tennis Court Diagram for Drills
Pepper Drill
Improves overall footwork and shot-making ability while on the move. Note: Make sure you are always facing forward and never turn your back to the net.
  1. Set up three cones in a triangle five feet apart inside the baseline.
  2. Grab a racquet.
  3. Start at the baseline, and while looking forward sprint and shuffle in a circular pattern around each cone.
  4. When you reach each cone, mimic a forehand or backhand swing.
 
tennis drills
outdoor exercise
 

Comments

Plain text

  • No HTML tags allowed.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Lines and paragraphs break automatically.
CLOSE

FIND MY LOCAL DISTRIBUTOR

Are you looking for your local commercial or home equipment distributor?