Endurance · Level 1
Point-style intervals
Intense 10 s movement bouts with 20 s rest, like the points in a match.
- Suggested dose
- 8 × 10 s · 20s rest
- Equipment
- No equipment
- Works
- Full body
- Pattern
- Footwork, Lateral
How to do it
- Combine side steps, split-steps and shadow strokes for 10 s.
- Rest 20 s walking (as between points).
- Every 4 reps, a 60–90 s break (changeover).
Key points
- High intensity on every point
- Breathe deeply during the break
Common mistakes
- Steady pace with no peaks
Why it helps your tennis
Tennis is intermittent: 100–350 efforts of 6–12 s per match (Le Deuff). This format replicates that demand.
Source: Le Deuff, ch. 1 and 3 (intermittent effort)