One problem that any athlete or player can face this fall season is keeping up with training sessions and workouts due to weather conditions 
that can interrupt the training schedules. Most regular training can take at least one or two hours, in the best case scenario. However, changing the way you approach training allows you to exercise indoors and without having to worry about equipment, keeping times at a minimum while maintaining your routine.
The whole idea behind this approach is to target speed and endurance while burning more calories than traditional training in a shorter period of time. HIIT (High Intensity Interval Training) works unlike traditional steady workouts, the aim here is shorten time at intense anaerobic exercise with less recovery periods. HIIT generally consists of a warm up time, the high intensity exercises separated with 30 seconds of rest or moderate exercise between each run and finally a cool down period.
An example is the Tabata regiment which is a version of HIIT that uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In an original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did traditional training 5 times per week.
Strength Tabata workout. Remember that the 20 sec movements are to be performed at maximum intensity.
Push ups 20 sec
Rest 10 sec
Tubing bent over row 20 sec
Rest 10 sec
Air squats 20 sec
Rest 10 sec
Lateral alley drill 20 Sec
Rest 10 sec
Core balance 20 sec
Rest 10 sec
Shoulder tap 20 sec
Rest 10 sec
Jumping lunges 20 sec
Rest 10 sec
Mountain climbers 20 sec
Rest.
USTA Training and Conditioning
The USTA has been working to put together a training manual for coaches and players to be used when they travel allowing them to develop strength and conditioning. Many of the exercises can be performed as a steady state training or as a HIIT for those who can’t afford long training sessions only by modifying the times and the intensity, as mentioned above. This manual comes with detailed descriptions and developing circuits for proper technique with exercise specific for tennis players. Some movements involve training cones, fast ropes and resistance bands. Check out our court equipment and fitness and therapy section at www.tennisplaza.com for more on these items.
The manual is divided into dynamic warm-up, run form drills, movement training and tennis specific conditioning and strength training.
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