Supercharge Your Game

via – Oceana Berry, Personal Trainer & AbsoluteFit Coach | Team AVAC®

Pictured: Billy Cesano, Tennis Conditioning participant

tennis conditioning

Absolute Athletics Tennis Conditioning at AVAC®
When Fridays | 10 – 10:45 am
Where Court 11 | AVAC Tennis Complex

At AVAC we believe that a tennis conditioning program should meet the demands of an all-around physically challenging, individual sport. To perform at your best, you will ideally have the right combination of aerobic and anaerobic endurance, explosive strength and power, speed off the mark and agility. In fact, the amount of strength, speed, agility and flexibility conditioning a player is prepared to undertake has been linked to the standard they play. In other words, the better conditioned you are the better you will play.

A tennis match can be characterized by repeated bouts of high-intensity activity. However, a typical rally may only last about 6 seconds with up to 25 – 90 seconds of rest.  Our Tennis Conditioning program is based on solid aerobic endurance to sustain a high work rate for the duration of a game and anaerobic endurance so that you can maintain power over each rally, and in each shot within a rally can be maintained to same high level. On average a tennis player will move just 3 meters per shot and 8 – 12 meters during a point. It becomes obvious that good speed and quickness around the court is essential in order to reach the majority of these shots. During a match, half of your movement is sideways, so agility, or the ability to change direction rapidly and under control becomes important to the success of your game.

With all sports specific conditioning, a balanced training program should help to prevent injury and over training. The AVAC team of Certified Fitness Professionals has created a Tennis Conditioning series with the goal of helping you sharpen your competitive edge.

The Absolute Athletics Tennis Conditioning Series strives to offer the following benefits:

  • Improve Winning Confidence
  • Injury Prevention
  • Faster Footwork
  • Stronger Serve
  • Increase Cardio Endurance
  • Increase Flexibility

If you would like more information about this program, or any other Fitness Programs offered at AVAC, please contact Oceana Berry at

If you’ve got questions for our Tennis Department, feel free to contact



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