Tennis Fitness is based on solid aerobic endurance to sustain a high work rate for the duration of a game that may last several hours. Anaerobic endurance is also an essential component so that 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 (5). 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 48% of a players movement is sideways (6) so agility, or the ability to change direction rapidly and under control becomes equally as important.
TenPly is a balanced tennis training program should help to prevent injury and over training. For example, a preventative program of wrist extensor strengthening and stretching exercises can help to prevent tennis elbow.