Whether you're chasing match points or just enjoying a weekly rally, off-court training can help you play better, longer and injury-free.
Train Smarter, Play Longer
Want to improve your serve speed, stay sharp through longer rallies, or simply enjoy your weekly tennis sessions without fatigue? Off-court training can boost your endurance, strength, and mobility - while reducing your risk of injury.
Did you Know? 🎾
The longest tennis match ever lasted 11 hours and 5 minutes!* John Isner and Nicolas Mahut went head-to-head over three gruelling days in the first round of Wimbledon 2010. While most matches aren't quite that epic, stamina and focus are key to making every shot count - from first serve to match point.
Start Small
Improving your fitness doesn't mean overhauling your life overnight. Try:
- Taking the stairs instead of the lift
- Parking further away to get extra steps
- Adding short walks or stretches to your daily routine
Level up Your Training
Heading for the gym? Endurance isn't just about endless cardio machines. Try:
- Adjusting your sets, reduce weights but increase reps.
Ask a friend to spot you and stay focussed to keep good form from first to last rep! - Circuit-style training: Check out our fitness timetable for Circuits, Les Mills Body Pump or our Hyrox Training Classes.
Need Motivation? Join our Challenge!
Our Transform in Eight Challenge kicks off soon. Join one of two groups, based on your fitness goals, track your progress, and get support from our expert Fitness Team. At the end of eight weeks, most improved members from each group win a prize!
Run Into Better Form
Did you know tennis players can cover 2-5 miles (3-8 km) in a single match?** Building your base endurance helps you stay consistent and recover faster between sets.
This autumn, join our Couch to 5k group. With a 12-week programme of 3 sessions a week (2 led by our Fitness & Wellbeing Team), you'll gradually build from brisk walks to a full 5k run - perfect prep for next summer's tennis season.
Drills and Skills On Court
Whilst you're taking care of your strength and stamina in your off court training, you can now maximise your on court training to perfect your skills and game play tactics.
References
*You can find more information about the longest recorded tennis match at Olympics.com
**You can also find more details about the distance covered by Tennis Players at ITPA
Summary
Train smarter to play longer. Whether you're preparing for competition or just enjoy relaxed social tennis sessions, find out how off court training can boost your endurance, strength and mobility. Build stamina and strength through small changes, gym workouts or running groups to help your tennis game play.