Serve up an intense workout
And friends took to the courts at the Pompallier Tennis Club for an hourlong session of air balls and wild lobs.
Stephen Heard
Progressively becoming known as the ‘‘third way to play tennis’’, cardio tennis is a turfbased workout comprising drill and play-based cardio circuits.
The basics
It all began in the summer of 2005 when the Tennis Industry Association decided to marry fitness with tennis. Rather than fizzle out like a quick fad, the amalgam of cardio tennis has since been adopted by more than 30 countries – in some measure because you’re working out at an intensive rate and you get to smash some balls over a net.
The primary focus of cardio tennis is getting a great workout, so little-to-no skill level is required. Instead of the traditional volley of singles and doubles matches, players are run through an hour-long circuit including a warm-up and high-intensity cardio. In some instances players are known to wear heart rate monitors to track and burn the optimum amount of calories.
Giving it a bash
The first mistake, turning up to this particular cardio tennis session, was failing to bring rackets. The delusion was that they provide all the equipment. They don’t. After securing four loan rackets, the session started off with a warm up – executing high butt kicks, high knee taps, side-steps and jumping leg cross-overs to centre court and back.
While considered a warm up, it was possibly the most draining part of the whole experience. And therein lies the real secret of cardio tennis – the drill and play-based cardio segments are not supposed to feel like an actual workout – and they don’t. The quickchanging drills, and the thirst to concentrate on your own thwacking technique, act as a distraction from the miles you’ve run.
The drills included two forehand hits across the net before advancing to a cone at the service line, prancing through an agility ladder and returning to the start position at the baseline. The circuit is then repeated until all balls have been hit, all while moving on the spot to keep your heart rate up. Balls are then collected and the process is completed in backhand. Play-based activities consist of more conventional rallies, swapping out one player after every mistake (there were a lot), and in another instance, running back to the baseline after every mistake.
Why you should try it
Tennis New Zealand, the official partners of cardio tennis in New Zealand, state that in a 60-minute cardio tennis workout players can burn anywhere from 500 to 800 calories. Regular workouts are also known to improve hand-eye coordination, fitness level and tennis skill. Due to the short cycles of high intensity and periods of rest, cardio tennis is much like interval training and has the ability to burn more calories than your common singles or doubles match when paired with the warm-up. It’s also a great social activity for friends.
The quick-changing drills, and the thirst to concentrate on your own thwacking technique, act as a distraction from the miles you've actually run.
Risk rating
The risk of injury here is the same as what you’d expect with any regular bout of tennis – strained or pulled muscles, ball-to-head contact, blisters and the game-specific tendon and muscle condition: tennis elbow.
A proper stretching regime and the warm-up is a good way to reduce the risk of on-court injury, though sometimes there’s no escaping those flying yellow orbs.
It’s also recommended to avoid playing in wet weather.
Any surprises
The real surprise here is how fun cardio tennis is and how the cardio elements don’t actual feel like a workout. The post-match perspiration says otherwise.
Where to find out more
tennis.kiwi/cardio