By Dr. Mark Kovacs, Ph.D., FACSM, CSCS, CEO, Kovacs Institute
One of the most overlooked aspects of tennis fitness (especially in the adult competitive community) is the ability to perform repeat sprints. We often think of tennis as an endurance sport, yet when you break it down scientifically, the sport is built on a series of short, explosive bursts lasting 3-8 seconds, followed by brief recovery periods. This pattern happens dozens, even hundreds, of times in a match.
For adult players, improving repeat sprint ability may be the single most important physical upgrade you can make if you want to move better, hit with more authority, and feel fresher deep into sets. The good news? You don’t need to overhaul your fitness routine. A few, simple adjustments can make a significant difference.
Why repeat sprint ability matters
Most adult players tell me the same thing: “I’m fine early in the match, but I slow down in long rallies and late in sets.” This isn’t usually a conditioning problem in the traditional sense; it’s a recovery problem. Your body must accelerate, decelerate, change direction, and recover repeatedly in a short window. When your recovery systems lag, footwork becomes sloppy, decision-making slows, and stroke mechanics deteriorate.
Repeat sprint training strengthens the heart, improves lactate clearance, enhances ATP-PC system recovery, and trains the nervous system to fire more efficiently. In simple terms: you move quicker, longer, and with less effort.
A simple on-court drill you can add today
Here’s an easy protocol I use with both recreational players and elite pros: The 10-Second Burst / 20-Second Recover Drill.
- Sprint or perform tennis-specific footwork at full intensity for 10 seconds.
- Recover for 20 seconds.
- Repeat for 5-10 rounds, depending on your level.
This mirrors the point structure of actual match play and trains your body to recover while still under mild stress, exactly what happens between points.
For a more tennis-specific variation, perform:
- Shuffle-to-forehand corner
- Crossover retreat
- Sprint to the net
- Backpedal to the baseline
- Repeat
Ten seconds of this type of movement is plenty. The goal is quality, not quantity.
Why this helps adult players more than endless running
Many adults think endurance running will improve their tennis fitness. While general aerobic training has value, it doesn’t target the “explosive-deceleration-recovery cycle” that defines tennis movement. Repeat sprint training directly enhances:
- First-step quickness
- Lateral movement
- Recovery between shots
- Footwork precision late in matches
- Overall match endurance
Most importantly, it’s more joint-friendly and time-efficient, which is ideal for busy adult players.
How often should you do it?
Start with two sessions per week, each lasting only 6-10 minutes total. The goal is consistency, not overexertion. Within 2-4 weeks, most players notice:
- Better court coverage
- Less fatigue in long matches
- Increased confidence chasing balls they used to give up on
Final thought
Tennis isn’t about who is the fastest; it’s about who is the fastest … repeatedly. If you want to elevate your game without spending hours off the court, focus on improving your repeat sprint ability. A small investment in this area pays off in a big way, no matter your age or level.
