Tennis Endurance
Tennis Endurance builds the aerobic and anaerobic conditioning needed to sustain high performance through long matches. Improve recovery, court coverage, and overall match fitness.
Coach
CURVA
Focus
Conditioning
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Fitness Training
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program integrates seamlessly with on-court practice sessions, allowing players to enhance endurance without affecting match performance. You can also create extra sessions each week through the CURVA app.
About the Plan
Tennis Endurance is a 4-week program designed to build the stamina and resilience required to perform at peak intensity throughout extended rallies and long matches. The plan combines aerobic base development with anaerobic intervals to improve both sustained effort and explosive recovery between points.
Through a mix of conditioning drills, functional strength training, and agility-based cardio work, players develop the capacity to move efficiently and recover faster during changeovers. Core and lower-body endurance are emphasized to maintain stability and movement control deep into matches.
By the end of the program, players will have improved match fitness, quicker recovery, and the conditioning foundation needed to stay sharp, fast, and focused from the first serve to the final point.
Plan Structure
Day 1
Lower Strength (Max Strength & Force Production)
Day 2
Aerobic Endurance (Sustained Match Fitness)
Day 3
Rest Day (Rest)
Day 4
Upper Power & Rotational Strength (Serve/Volley Power & Shoulder Durability)
Day 5
Anaerobic Interval Conditioning (High-Intensity Point Play Simulation)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength (Max Strength & Horizontal Force)
Day 2
Aerobic Endurance (Extended Duration Steady State)
Day 3
Rest Day (Rest)
Day 4
Upper Power & Rotational Strength (Serve Velocity & Recovery)
Day 5
Anaerobic Interval Conditioning (Short High-Intensity Bursts)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength (Power Endurance & Force)
Day 2
Aerobic Endurance (Tempo + Steady-State Mix)
Day 3
Rest Day (Rest)
Day 4
Upper Power & Rotational Strength (Explosive Serve & Recover)
Day 5
Anaerobic Interval Conditioning (High Repeat Efforts with Sport Specific Power)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength (Peak Intensity for Force Output)
Day 2
Aerobic Endurance (Maintenance + Match-Specific Tempo)
Day 3
Rest Day (Rest)
Day 4
Upper Power & Rotational Strength (Serve Peak & Volley Durability)
Day 5
Anaerobic Interval Conditioning (Tournament Simulation High Intensity)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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