In the opening moments of Season 1 Episode 4 in the Netflix docuseries ‘Break Point,’ Frances Tiafoe is seen performing intense intervals using an elliptical trainer. I previously wrote about that specific piece of equipment back in 2020 after hearing a discussion about it on the podcast ‘Compete Like a Champion’ which is published by USTA Player Development. Elliptical trainers are a staple of elite tennis training organizations.
One potential reason behind the recent surge in the longevity of professional playing careers in tennis might be directly attributable to the elliptical trainer. By transferring conditioning and interval training to low-impact cardio equipment, these players minimize wear and tear on their joints while still reaping the benefits of intense cardio work. It makes a difference.
Many years ago, in my junior playing days, the prescription for building endurance in tennis was to strap on the running shoes and pound the pavement over long distances. As it turns out, jogging does not build the speed bursts needed for tennis and is also hard on the joints. It has been a long time since I have heard a recommendation of distance running as tennis-specific training.
I previously shared my design for this method in “Low-Impact Interval Training.” Since the average length of a tennis point is 35 seconds and the rules allow 25 seconds between points, that has become my foundational formula for tennis interval training. In fact, I mentally refer to each interval as a “point.”
There are a lot of apps that support customized interval training. I use the “Seconds Pro Interval Timer App” to support my cardio work. I also use it to pace my pre-match stretching routine and for weight training. It is an excellent tool for prompting you through all the marks you want to hit during an off-court workout.
If you are serious about improving or maintaining your fitness level for tennis, you should consider stepping up your interval training. I have found the Polar H10 heart rate monitor strap is ideal for optimizing this type of training.
The H10 will automatically link to many brands of cardio devices, which is great when traveling to a site with random equipment. Polar also has an app that can collect data remotely. In fact, I occasionally wear my strap during tennis competition to collect information about my own performance profile.
Tennis players should not turn up their noses at the elliptical trainer. It is a staple of elite tennis training organizations and has arguably extended career longevity in the sport.
