Court Speed Intervals
Tennis is sudden accelerations, repeated — train exactly that
Why this works · equipment
This is the gym version of 'soccer suicides at 100% effort': max accelerations with incomplete aerobic recovery, plus the agility-ladder work straight from the D1 program. It also torches calories — HIIT keeps burning after you leave.
Grab at Life Time Perimeter
- Assault / air bike
- Sled
- Agility ladder
- Cones
- Turf lane
Warm-up (8 min)
Easy bike + ladder rehearsal + 2 build-up sled pushes
8 min · Progressively sharper — last warm-up rep near full speed
Assault bike sprints
100% effort sprints, easy-spin recovery. This mimics point / between-point rhythm.
Assault Bike Sprint
All-out from the first second. Arms AND legs.
Sled accelerations
Sled Push — 20 yd
Low drive position, violent first 5 steps — first-step quickness to the ball.
Sled lane busy? Incline treadmill sprint pushes: 15s at max incline, hands on the rail like a sled.
Rest 60s between sets — the timer starts when you tick a set.
Agility ladder circuit
Pick 3 patterns: in-in-out-out, lateral high-knees, icky shuffle. Quality feet — crisp, quiet, fast.
Ladder Pattern
Eyes up like you're watching the ball, not your feet.
Lateral Shuffle 5-10-5
Stay low, push off the outside leg, don't cross feet.
Cooldown
Easy spin + hip flexor stretch
5 min · HR back under 110
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