Hi!
Today, we're going to work on your explosiveness and endurance with a dynamic exercise, perfect for tennis. The goal is to combine phases of trotting and sprinting to simulate the changes in pace of an intense rally on the court.

Place six cones in a straight line, spaced 5 to 7 meters apart. Stand at the first cone, in a bent position, ready to start. Start by jogging to the fourth cone, keeping a light and fluid pace. As soon as you reach it, pick up speed and sprint to the sixth cone as if you were rushing to retrieve a short ball or a last-minute drop shot.
Once at the sixth cone, recover for a few seconds and immediately start jogging again towards the third cone. As soon as you arrive, explode into a sprint and rush to the first cone to complete the cycle.

Recover for a few seconds, then repeat the exercise several times, trying to maintain intensity on each sprint. This exercise improves your speed, your endurance and your ability to alternate between slow phases and sudden accelerations, just like on the field. And if your legs start to burn, remember that this is the price of progress lol 😅

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