TABATA workout to improve your SEMI-OPEN tennis stance

Gaby tabata fitness workouts

In this tabata workout for tennis players Gaby is working on improving her tennis footwork, specifically the semi-open stance on both forehand and backhand sides. First, Javi gives you a brief introduction to each high-intensity exercise. Then, Gaby will do 2 sets of 8 drills each, one for forehand and one for backhand shot, as they are different.

The semi-open stance in tennis is a very popular stance which helps create powerful forehands and two-handed backhands. It is often used to hit attacking shots from the baseline as well as for drive volleys and returns of serve. In order to have a good semi-open stance you need to develop strong core, upper body rotation speed and explosive legs. With this tabata you will be able to improve all that!

What is tabata?


Tabata is a Japanese military style high-intensity interval training (HIIT) workout, featuring a mix of aerobic and anaerobic exercises. One set of eight drills takes 4 minutes to finish as you are working out for 20 seconds and taking 10 seconds to rest and prepare for the next one. Between the sets you can sip some water and relax for 1 minute. Repeat it six times for a 30-minute tabata training session.

Check out this tabata workout to improve your semi-open stance.

Why is tabata good for tennis players?

A tennis match has a very similar structure to tabata workout. A tennis player plays one point at maximum intensity and the point usually lasts less than 20 seconds. It is followed by a short break between points which in tennis lasts exactly 20 seconds. During that time players have to quickly bring their heart rate down to normal. Working at 10-second breaks in tabata prepares you for better recovery times. A game in tennis lasts approximately 4 to 8 minutes and there is a longer rest between games. And in order to finish 2 sets a player has to play between 12 and 26 games. A tennis match can last for 2 to 3 hours and tabata is a great way to create the cardiometabolic adaptations similar to HIIT rather than moderate-intensity continuous training (MICT).


We are using many different fitness accessories such as a skipping rope, an elastic band, cones, a medicine ball of 3 kg, an agility ladder, a mat, a small medicine ball and a dumbbell. In some exercises Gaby is also using a tennis racket to swing. Doing the workout with additional equipment is a lot of fun.

Tabata workout increases both anaerobic and aerobic capacities!

In this video Gaby is doing 8 exercises, each for 20 seconds with 10-second rests between them. Most exercises have a similar objective which is to improve your semi-open stance and footwork. Additionally, the first exercise which is rope skipping will get you going from the start and the last exercise will strengthen your obliques muscles which are very important for this stance. In the rest of the exercises Javi tries to alternate between upper and lower body focus.

We love doing tabata with our players and seeing them sweat during our fitness sessions!

Check out this tabata workout to improve your semi-open stance.

Exercise 1

Skipping rope

20 sec work, 10 sec rest

Exercise 2

Elastic band and stance

20 sec work, 10 sec rest

Exercise 3

Cone shuffle

20 sec work, 10 sec rest

Exercise 4

Medicine ball throws

20 sec work, 10 sec rest

Exercise 5

Ladder and shadows

20 sec work, 10 sec rest

Exercise 6

Plank with sidestep

20 sec work, 10 sec rest

Exercise 7

Squat with dumbbell

20 sec work, 10 sec rest

Exercise 8

Russian twists

20 sec work, 10 sec rest