- Wear running shoes or court-quality sneakers and bring water, especially since many drills include sprinting.
- Warm up for 5 minutes before arriving: jog or jump-rope, light dynamic stretches.
Cardio Integration — Why It Matters
- Built-in Movement Training: drills like Quick-Step and Figure-8 footwork build stamina while instilling proper body mechanics early on
- Match-like Conditioning: “Up-and-Backs”, “Maximus”, “Side-to-Side” replicate on-court energy demands well above routine rallying
- Cardio Tennis Approach: following USTA’s model, each session includes warm-up, drill, game, and cool-down tailored to spike heart rate while practicing ball skills
| Footwork Patterns |
Ladder, Figure-8, Quickstep, Side-to-Side drills |
| Forehand & Backhand |
Feed drills, rally consistency |
| Volleys & Net Play |
VK-volleys, approach drills |
| Serve & Return |
Serve-to-box, return circuits |
| Court Awareness / Positioning |
King-of-the-court, rally zones |
| Tactics and Point Building |
mini-matches |
| Fitness / Cardio |
Every session includes a cardio component (Up-and-Backs, ladder jumps, mirror drills). Progressive intensity tracked weekly. |