What is Cardio Tennis?
Cardio Tennis is a fun, social, group tennis-fitness program for people of all ages and abilities. It’s more about getting a great, high-energy workout than pure tennis technique.
What are the benefits of Cardio Tennis?
- It’s social - playing Cardio Tennis with friends doubles the fun.
- It’s fun and entertaining – with varied exercises and great music, Cardio Tennis will have you and your friends fit, firing and feeling great!
- It’s energising – you’ll feel great afterwards.
- Opens up a new tennis world – it will naturally improve your tennis skills, whether you have played or not
- It’s results focused - helps women burn around 1260 to 2100 kilojoules per hour and men can burn between 2100 to 3360 kilojoules per hour.
- It’s adaptable – appealing to all abilities and levels of fitness, so you get the most out of it.
Why is Cardio Tennis unique?
Participants wear heart rate monitors, exercise to music, use low-compression balls and a variety of equipment, including agility ladders.
Do you need to be able to play tennis to do Cardio Tennis?
No, Cardio Tennis is for players of all standards and fitness abilities.
Low-compression balls are used in Cardio Tennis because they are a valuable tool to achieve success with participants of differing abilities. They are softer and don’t bounce as high, and they’re a great leveller because they allow for extended rallies, especially during play-based activities.
Low-compression balls also promote immediate success, especially for beginners, because they travel at a slower speed and people have more time to return them.
Cardio Tennis Coaches often use orange balls during the warm-up and cool down to ease participants in and out of the workout. Orange balls are 50 per cent compression of a yellow tennis ball.
Does cardio tennis involve a racquet? Do you need to bring your own?
Yes you will use a racquet 90 per cent of the time. Most people prefer to bring along their own, and if you don’t own a racquet, some centres and coaches will let you borrow one but it is best to call in advance to confirm.
How many people are typically in one class?
Six to10 participants
What is a Cardio Tennis workout comprised of?
An average a Cardio Tennis workout runs for 45 to 60 minutes and is comprised of:
- 5-10 minute warm-up
- 30-50 minute cardio tennis segment with drill-based and play-based activities
- 5-10 minute cool down
What does the warm -up involve? Stretching? Running?
The warm-up involves dynamic stretches, light hitting, catching and throwing.
What are drill-based and play-based activities?
Drill-based is when a coach feeds out many balls and each participant is only working on hitting the ball that is being feed to them by the coach.
Play-based is when the coach starts the rally and then the ball is played out by either all or most of the participants ‘live balls’.
Cardio Tennis workouts can be designed by the coach to suit the needs of the participants. If the group would like more play-based activities the coach can do this, if they like more drill-based activities they can do this as well and/or a mix of both.
Why do participants wear heart rate monitors? Do they need to reach a specific target?
The heart rate (HR) monitors track the HR of participants. The coaches’ job is to keep the group working at 70-90 per cent of their maximum HR.
Regular HR checks are performed by the coach throughout the workout. The monitor informs participants how long their workout was, how long they spent in each zone, how many calories were burnt and their average and maximum HRs. The monitor will also be an indicator of improvement of your fitness level over time.
What kind of music do they workout to? Can you name a few artists?
The music can be the coaches choice or a mix made by the coach based on the likes and dislikes of the participants. Music for a Cardio Tennis workout is always between 120 to 150 beats per minute.
What fitness level do you have to be to participate in Cardio Tennis?
Participants can be of mixed fitness levels as the coach can work people individually throughout the session, i.e. the fitter participants can be made to do side to side jogging whilst others are taking a break.
Does the format of Cardio Tennis or the drills change over time or are they always the same?
Cardio Tennis Coaches plan workouts differently to ensure they keep the participants stimulated and motivated.
Cost per workout?
Approximately $15 – $25 per Cardio Tennis workout.
Find your nearest Cardio Tennis Coach and download a free trial visit:
Tennis Australia Coach Membership enquiries:
(03) 9914 4191
Email: coachmembership@tennis.com.au
Web: www.tennis.com.au/coaches/membership/benefits/upgrades
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