Cardio Tennis class is designed for players of any level looking to combine playing tennis and burning calories.

Class details: 60 minutes per session, max 8 players per court.

All cancellations must be made at least 48 hours in advance. All refunds will be issued in club credit.

Sample Clinic Plan:

Objective: This session provides a high-energy, calorie-burning workout that combines tennis drills, cardio movements, and upbeat music to improve endurance, footwork, and overall fitness. This high-energy workout blends tennis drills, heart-pumping cardio, and upbeat music for a fun, calorie-burning experience. In just one hour, you can burn between 500-1,000 calories—boosting endurance, sharpening footwork, and improving overall fitness. No matter your skill level, you’ll get an amazing workout while having a blast on the court. Join the movement and feel the burn! 

How is the class structured? 

1. Warm-Up (10 minutes): Starts with dynamic stretches and fast movement before practicing sending and receiving skills followed by light hitting. 

• Start with light jogging, high knees, butt kicks, and jumping jacks to get your heart rate up. 
• Move on to ladder drills, side shuffles, and crossovers to improve agility and footwork.
• Short-court rally, focusing on control and touch with the racquet.

2. Cardio-Powered High-Energy Drills (10 minutes):

• Fast Feet Forehand & Backhand: Hit alternating forehands and backhands while moving laterally, focusing on footwork and speed.
• Sprint & Volley: Sprint from the baseline to the net, hit volleys, then backpedal to repeat, working on explosiveness and quick transitions.
• Coach-Fed Reaction Drill: Fast-paced shots requiring quick responses, enhancing reaction time and anticipation.

3. Games (30 minutes): Three unique games are played in the final working section: ping pong, hit and switch, cardio challenge game, triples...

• Ping-Pong: Players hit controlled shots back and forth with quick rotations, focusing on control, consistency, and reflexes.
• King of the Court Sprint: Quick-fire points with extra conditioning (loser does 5 fast feet or jumping jacks before re-entering).
• Triples: Like doubles, but with three players on each side of the net.

4. Cooldown (5-7 minutes): Finally, you’ll cool down with exercises that develop your feel and spin skills. Light jogging & deep breathing exercises: Static stretches for legs, shoulders, and back.

Throughout the experience, you’ll rotate off the court in between points, but you will always have something to do while you’re on deck. You might be going through the agility ladder and working on footwork or doing other “cardio blast” exercises of varying intensities, while fun, fast, high-energy music keeps you motivated!

Key Focus: Maximizing movement, intensity, and fun while enhancing tennis-specific footwork and reaction time.