top of page

Cardio

Because Cardio exercise increases blood flow it has a large number of health benefits. The well-known fact is that it improves heart health, lowers cholesterol, reduces the risk of heart disease, and lowers blood pressure.

Since junior tennis matches are on average an hour and 15 minutes, cardio is essential to keep yourself going throughout the match. Cardio is also essential during grueling long points and having the energy to place the winning spot. Having better cardio fitness then your opponent might as well win you the match. 


Outdoor running isn’t the only way to train cardio. Other options are indoor biking, outdoor biking, rowing machine, elliptical, treadmill, swimming, jump rope, boxing, hiking, and more. 

Below are general workouts that are applicable to almost any form of cardio 


Modifications: 

If it is too hard: reduce time, increase rest, reduce effort percentage

If it's too easy; increase time, decrease rest, increase effort percentage 

Note: it’s best to make modifications to the workout before you start


Effort percentage: 

Example is for running but any form of cardio the same metrics are used 

10% slow walk (your stuck walking behind slow seniors)

20% effort should be your regular walking pace (walking down the halls)

50% a medium jog (going to get the mail)

60% quick jog (running away from someone you don’t really like)

70% brief run (late to class when there's a strict teacher)

80% fast run 

90% mid sprint 

100% full sprint (an alien is chasing you)

Cardio: Files

Intervals

Any form of cardio can be applied here, not only running

Level 1

Total time: 7 minutes

  • 30 seconds @ 50% effort 

  • 30 seconds rest 

  • 30 seconds @ 60% effort 

  • 30 seconds rest 

  • 30 seconds @ 60% effort 

  • 30 seconds rest 

  • 30 seconds @ 70% effort 

  • 30 seconds rest 

  • 30 seconds @ 70% effort 

  • 30 seconds rest

Level 2

Total time: 10 minutes

  • 60 seconds @ 60% effort 

  • 30 second rest 

  • 45 seconds @ 70% effort 

  • 15 seconds rest 

  • 60 seconds @ 60% effort 

  • 30 second rest 

  • 45 seconds @ 70% effort 

  • 15 seconds rest 

  • 2 minutes @ 50% effort 

  • 30 seconds rest 

  • 30 second @ 90% effort

  • 30 second rest 

  • 30 second @ 90% effort

  • 30 second rest 

  • 30 seconds @ 50%

Level 3

Total time: 10 minutes

Level two but walking or jogging instead of rest

Cardio: List

Jump Rope Workout

Jump roping is great for footwork and practicing taking small adjustment steps. The boxer skip is the best style of jump rope for exercise but a regular double under is also good.

Level 1

20 seconds jump roping then 10 second rest (suggested: repeat 4 times)

Total time: 2 minutes

Level 2

30 seconds jump rope then 15 seconds rest (suggested: repeat 5 times)

Total time: 2 minutes

Level 3

1-minute jump roping then 15 seconds rest (suggested: repeat 4 times)

Total time: 5 minutes

Cardio: List

Regular Running

Distance running 

  • Run 200 meters then a full recovery 

  • Level 1 repeat 2 times, level 2 repeat 4 times, level 3 repeat 6 times  


Run for a specified amount of time  

  • Level 1 (5 minutes running) 

  • Level 2 (12 minutes running) 

  • Level 3 (20 minutes running)

Cardio: Text

Pyramid Intervals

Level 1

Total time: 2 minutes

  • 20% effort for 50 second 

  • 10 second rest 

  • 40% effort for 40 seconds

  • 10 second rest 

  • 60% effort for 30 seconds 

  • 10 second rest 

  • 80% effort for 20 seconds 

  • 10 second rest 

  • 100% effort for 10 seconds

Level 2

Total time: 3 minutes

  • 20% effort for 75 second 

  • 10 second rest 

  • 40% effort for 60 seconds

  • 10 second rest 

  • 60% effort for 45 seconds 

  • 10 second rest 

  • 80% effort for 30 seconds 

  • 10 second rest 

  • 100% effort for 15 seconds

Level 3

Total time: 6 minutes

  • 20% effort for 100 second 

  • 10 second rest 

  • 40% effort for 80 seconds

  • 10 second rest 

  • 60% effort for 60 seconds 

  • 10 second rest 

  • 80% effort for 40 seconds 

  • 10 second rest 

  • 100% effort for 20 seconds

Cardio: List
bottom of page