How I train tennis footwork and resistance on the rooftop

I am sharing with you my first rooftop fitness training I did when playing tennis was not possible because our tennis club was closed due to covid restrictions in Barcelona.

Here, I am working on improving tennis footwork and cardio resistance. I did 3 exercises and the whole training takes 30 minutes to accomplish, with a short warm-up and cool-down on top.

In the warm-up I have included the bare minimum which is rope skipping, leg swings, knee and ankle rotations, hips, and shoulder circles. It should take you at least 5 minutes to warm-up. In the cool-down I’m doing some stretching, with a special focus on the legs.

In the exercises I was working at low intensity and with longer sets. In the periodization plan this training would fall into the accumulation phase where we train with higher amount of workout at low intensity, approximately at 50%.

Practicing cardio resistance will help you endure longer points in tennis!

For these exercises you will need someone to toss you the balls, but an alternative is that you do shadow motions instead of hitting the ball. Regarding the equipment, you will need a tennis racket, soft balls and some cones. The racket I’m using is a custom-made Wilson Clash 100 model and the softer low-pressure balls are with green spot.