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)
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
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
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)
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