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3 Simple Tennis Fitness Tests

Today we want to give you 3 FREE Tennis Fitness Tests and a practical aerobic training program to compliment it! These are some tests we do with our tennis players.

1 Mobility Test
2 Change of Direction Test
3 Aerobic Test (MAS)

You will have access to the free aerobic program after you have completed your free tests.

At tennis fitness we believe it is very important to assess an athlete and measure where they are at. This gives us the ability to know their current level and establish what level they need to be at (their goal) We firmly believe, if we put all our athletes through a movement analysis, whether that analysis is agility based, speed based, aerobic based or all three. Then incorporate a strength tennis fitness test, we then get a clear cut starting point and an end goal. This is how you educate and motivate an athlete. Check out the tests and give them a go.

If you are lacking motivation this is your starting point. 

"What Gets Measured, Gets Managed"

So if you know...

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Tennis Sucks

Yep tennis really does suck…. It sucks you in really bad!!!

There is something about hitting a tennis ball, that cannot be explained, it just feels right. Hitting a clean shot is enough to keep you coming back for more and more.

Do you ever feel like you are addicted to tennis? Don’t worry you are not alone, most players feel like they need a fix at least once a week……

So why is it that tennis, as frustrating as it can be at times, is also so enticing?

We have our thoughts on this……

1. People who love to play tennis and train for tennis, are generally people who love a sporting challenge. Due to the complexity of the game it is a nonstop challenge, dealing with a moving ball, serve, movement, strategy, energy levels and emotional stability.

2. People who love tennis are generally very competitive, not only when dealing with an opponent but also with himself or herself. Tennis gives them the fix they need.

3. The feeling players get...

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Fitness Testing for Tennis

When we talk about tennis training milestones, tennis fitness testing helps in finding out what physical milestones are important for each tennis player and what milestones are going to motivate them the most. Everyone has different goals, strengths and weaknesses. Working towards something that you would consider a milestone is what it is all about, that’s how you keep yourself moving forward and motivated. Things like finishing off a three-set match feeling strong, getting to balls you never dreamt of, hitting the ball with more power and control, remaining injury free for the calendar year, playing 10 tournaments in a row etc. the list could go on and on. Set some targets and put a plan in place to achieve them.

Here are some tennis exercises to help you improve your physical condition and get you one step closer to reaching your milestones. They will get you stronger, quicker and more powerful, most importantly you can do them, again and again, to see how much you have...

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How Can I Peak For My Next Tournament?

How important it is to periodise your training for tennis?
Periodisation is simply, structuring on and off court tennis training into phases or blocks of time.

The basic phases include:
• Preparation (general and specific)
• Competition (pre competition and competition)
• Transition (off season)

Each phase focuses on different aspects of tennis fitness and tennis conditioning (cardio endurance, strength, power, tennis speed, agility and recuperation) in conjunction with on court work, specific for the phase.

Here is a brief explanation of each phase.

Preparation (General and Specific)

General: High training volume/ low intensity. Focus is on endurance and strength. Training can be general and non-tennis specific at the start of the phase (cross training) good time to work on tennis technique. Ratio 30:70.on court : off court training Phase length 4-6 weeks.

Specific: Low volume/High intensity. Focus on more specific tennis training variables (anaerobic...

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