Stamina & conditioning · Court conditioning · Intermediate · ~5 min

Court movement intervals

Builds repeated-effort fitness for court movement using court lines. Not to be added after an already hard session.

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Starting position

Stand on the doubles sideline in a ready stance.

How to do it

1. Shuffle or run between the side lines (or front service line to back line) for the work time.
2. Touch each line with a hand or racket.
3. Walk slowly during the rest.

Technique cues

• Low at each turn
• Stay controlled

Common mistakes

• Sliding into lines
• No rest discipline

Easier

Walk-jog the lines, or shorter work periods.

Harder

Shorter rests (work 20 s : rest 20 s).

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.
• Avoid on days you already played hard.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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