Fitness Meets Tennis: 7 Drills to Burn Fat & Build Speed
Tennis is one of the few sports that provides cardio, agility, power, and funall at the same time. Try these drills to turn your court sessions into a fitness opportunity.
- Ladder Agility Drills Set out a speed ladder on the court and perform rapid footwork drillshigh knees, in-and-outs, side steps. Why it works: Improve explosiveness of foot work and reaction time.
- Cone Sprints with Direction Change Set 5 cones down on the baseline and sideline. Sprint, change direction at each cone, and repeat. Why it works: Improve lateral movement and endurance.
- Serve + Sprint Drill Serve the ball and sprint to the opposite baseline and back before the next serve. Why it works: Combine explosive serve action with interval training.
- Shadow Swings with Resistance Band Tie a resistance band to a secured fence. Perform shadow forehand/backhand swings while holding the band tight. Why it works: Improve the strength of your muscle that drives the swing, and improve your ability to control the swing.
- Wall Rally Challenge Rally against a wall for 2 minutes straight. Focus on consistency and hits per minute, not power. Why it works: Develop mental toughness, and aerobic stamina.
- Side-to-Side Rally with Coach Receive consistently alternating balls wide on both sides. Focus on footwork recovery and depth of shot. Why it works: Converts practice into full-fledged match-play while burning calories at a greater speed than you can experience in a match
- Jump Smash and Ball Toss Toss the ball high, jump and simulate a smash. A fantastic plyometric drill for leg strength. Why it works: builds power and enhances overhead control.
- Conclusion Tennis is fitness disguised. The drills will help you torch fat, move quicker, and raise your intensity and level of play during matches workout intensity.
