Everyone thinks of tennis exercises and conditioning as something you do during off-days.
Well, did you know that you can easily incorporate both of these important elements of your training during actual play with your partner? Here's how it works.
At the end of the next practice session with your partner, do this before you leave the court...
High Intensity Interval Rallies 1.
Start with you and your partner on opposite sides of the net.
Each of you should be standing on the left doubles line of your side facing the opposite doubles line.
2.
One of you says go (or have a third person do it if one is available).
You'll each sprint to the opposite doubles line and back again Do this twice with racquet in hand.
3.
Immediately after these sprints (no rest), go to your respective baseline.
4.
Pick a point cross court (use a cone or a marker if one is available), and begin your rally.
For each shot concentrate on aiming for the cone or marker cross court.
5.
The rally ends as soon as you or your partner hits the ball out of bounds or into the net.
That's one round.
Rinse and repeat after the rally ends.
Do this 4 to 6 times (again, no rest in between).
Alternate cross court and down the line rallies with each round.
You can also do this same exercise using a backboard if a partner isn't available.
If you are using a backboard - the rally ends when you hit the ball below the 'net line', or an imaginary line you have placed on the backboard..
What does this tennis conditioning drill accomplish? It prepares you physically and mentally for tough matches.
As you progress into the drill, you'll begin to tire and your concentration will drop considerably.
This serves to improve your physical conditioning and your mental toughness on the court.
Have you ever wondered why doctors in  resident training, work 2-3 days straight with only a few hours of sleep? Or why the military trains their soldiers for extended periods of time with minimal rest? It's because there is no other way to prepare them for the real world situations they'll face.
The result? They'll know what to expect and how to function.
This drill is designed to put you in a fatigued state, then force you to concentrate.
Any time you enter a match, there is a chance that it will go extra sets.
If it does, you'll be better prepared.
Often times, the player with the tougher mental conditioning will come out on top.
So remember, keep in top physical condition and peak mental toughness to maximize your chances of coming out on top every time you step out onto the court.