Explore The Curriculum

What makes a great warm up?

  1. Dynamic movement
  2. Catching/tossing skills
  3. Light Hitting


Static stretching is important but should be done in the Cool Down segment


The Cardio Segment

What are the keys to a great cardio segment?

    1. Getting a player's heart rate IN their zones
      • Staying IN their zones for 30-50 minutes
      • It is Ok and can be beneficial to train above the zone for short periods
    2. Keep every player moving
      • 6-8 players per pro is the ideal number
      • This ensures the player gets the best workout plus the greatest games and drills work best with these numbers
    3. Creating the right challenge for every player
      • For both the individuals tennis ability and their fitness level/physical conditioning
    4. Measure heart rates frequently:
      • If players are wearing heart rate monitors this is very easy, all they need to do is give you a hand signal (thumbs down/below, flat hand/in, and thumbs up/above)
      • Check after the warm-up
      • Throughout the drill and game activities, almost after every activity
      • Before the cool down and at the very end
      • If doing a manual self-check, every 10 minutes

The Cool Down

A great Cool Down includes

  1. Lighter activity to bring HR down gradually
  2. Make sure activities are structured so each one is progressively slowing down the player and their       heart rate
  3. Partner activities, mini court games, serving
  4. Static Stretching can be incorporated to maintain flexibility

Cardio Blasts This is a quick activity with the sole purpose of keeping heart rate levels in the zones. The main tool here is the agility ladder, which is what turns any traditional tennis drill into a Cardio Tennis activity.

  1. Improves Conditioning
  2. Complements Tennis
  3. This is a 15 second to 30 second activity
  4. Does not require extra equipment except for "plastics"? (cones, circles, throw down lines, etc)

Here are just a few examples of Cardio Blasts:

  1. Line jumps (forward/back, side to side, crisscross)
  2. Cardio Jacks: a jumping jack followed by a shadow forehand, shadow backhand
  3. Step or tap ups, jogging in place, high knees, butt kicks, fast feet, speed skaters, etc

Healthy Curriculum Includes


Warm-Up: 10 mins


Cardio-Segment: 40-50 mins


Cool Down: 5-10 mins


What Makes it Cardio Tennis?


  • Intensity
  • The coach dictates the pace of play not the consumer
  • Superb and rhythmic feeding
  • Pushing someone just outside their comfort zone and at the same time empowering them
  • Running the activity for the right amount of time
  • The proper rotations for the number of people
  • Hitting the optimal number of balls per activity

How Much Time Per Activity?


  • Warm-up:  1-3 minutes
  • Cardio Drill:  3-4 minutes
  • Cardio Game:  7-15 minutes
  • Cool down:  1-3 minutes
  • Sideline/Cardio Blast:  15-30 seconds

About Cardio Tennis

Cardio Tennis is a fun group activity for anyone at any playing level looking for a fun way to burn calories & interact with others outside of the gym.

Cardio Tennis is a high energy fitness activity that combines the best features of the sport of tennis with cardiovascular exercise, delivering the ultimate, full body, calorie burning aerobic workout.