Tennis is a physically demanding sport that requires a high level of stamina. If you want to improve your performance on the court, you’ll need to focus on building up your endurance and stamina. Here are the top 10 tennis workouts for increasing stamina:
- Cardio intervals: Interval training is a great way to boost your cardiovascular endurance. Start by running at a moderate pace for two minutes, followed by a 30-second sprint. Repeat this pattern for 20 minutes.
- Tennis-specific endurance drills: These drills are designed to mimic the demands of a tennis match and help build up your endurance. Examples include continuous rallying with a partner, running sprints to retrieve balls, and playing long points.
- Court sprints: Court sprints are a great way to build up your leg strength and stamina. Start at the baseline and sprint to the net and back, touching the baseline with your hand each time. Do 10-12 reps.
- Plank variations: Planks are a great core exercise that can help improve your stability and endurance on the court. Try plank variations such as side plank, plank with leg lifts, and plank with shoulder taps.
- Jumping rope: Jumping rope is a high-intensity cardio workout that can help improve your stamina. Start by jumping rope for one minute, followed by a one-minute rest. Repeat for 20 minutes.
- Hill sprints: Hill sprints are a great way to build up your leg strength and stamina. Find a steep hill and sprint up it, walking back down as your recovery. Do 10-12 reps.
- Burpees: Burpees are a full-body exercise that can help improve your endurance and stamina. Start in a standing position, then lower into a squat and place your hands on the ground. Jump your feet back into a plank position, then do a push-up. Jump your feet back up to your hands, then jump up into the air. Do 10-12 reps.
- Squat jumps: Squat jumps are a great leg exercise that can help improve your explosive power and stamina. Start by standing with your feet shoulder-width apart, then lower into a squat. Jump up as high as you can, landing softly in a squat position. Do 10-12 reps.
- Lunges: Lunges are a great leg exercise that can help improve your lower body strength and endurance. Start by standing with your feet shoulder-width apart, then step forward with one leg and lower into a lunge. Push off with your front leg to return to the starting position, then repeat on the other side. Do 10-12 reps on each leg.
- Plyometric push-ups: Plyometric push-ups are a great upper body exercise that can help improve your explosive power and stamina. Start in a plank position, then lower into a push-up. As you push up, explode off the ground and clap your hands together. Land softly and repeat. Do 10-12 reps.
Remember to always warm up before starting any workout, and be sure to listen to your body. It’s important to progress slowly and not push yourself too hard, as this can lead to injury. With consistency and dedication, these tennis workouts will help you increase your stamina and improve your performance on the court.