Tennis Fitness & Conditioning
Xtreme Tennis Academy
We run tennis-specific fitness sessions that build speed, strength, endurance, and flexibility on court for all ages, not just general gym workouts.
Pricing Guide
Adult Cardio Tennis Group Batch
Core Drills
- Dead-Ball Feeding: Rapid fire drills where the coach feeds 20 to 30 balls in succession to a single spot or alternating corners for immediate hit and run.
- Circuit Training: Sequences alternating between hitting balls and physical exercises like sprints, jumping jacks, and backpedaling.
- Bodyweight Conditioning: Push-ups, lunges, and high knees performed directly on the hard or clay court surface.
Equipment & Facility
- Gear: Entry level academy racquets provided for use; unlimited use of pressureless training balls for consistent bounce.
- Setup: Agility cones and plastic ladders laid out on the court for footwork segments.
- Venue: Outdoor school grounds with floodlights provided for evening sessions (typically 7 PM to 9 PM).
Session Dynamics
- Group Size: Mixed gender batches of approximately 6 to 10 participants.
- Style: High energy vocal coaching with loud commands to maintain drill intensity.
Competitive Athlete Performance Conditioning
Speed & Agility (SAQ)
- Resistance Work: Usage of heavy duty rubber resistance bands to resist lateral movement, building hip explosiveness and court coverage.
- Cone Patterns: High speed sprinting drills (Figure 8, T-Drill, Serpentines) around low profile marker cones.
- Reaction Training: Drills requiring instant sprints or split steps triggered by auditory cues like whistles or claps.
Strength & Endurance
- Core Challenge: Intensive planking sessions targeting 5 to 15 minute durations on yoga mats laid on the hard court.
- Outdoor Cardio: Long distance running and interval sprints on paved campus paths outside the tennis courts.
- Calisthenics: High repetition squats, lunges, and burpees performed without heavy gym machinery.
Recovery & Setup
- Flexibility: Dedicated sessions involving basic Yoga asanas and assisted static stretching on standard foam mats.
- Surface: Training primarily conducted on hard acrylic courts; durable tennis shoes are required to handle the surface.
- Analysis: Informal video recording of footwork drills used occasionally to identify movement errors.
About Tennis Fitness & Conditioning
My court isn’t about shortcuts. Here, sweat means progress. I believe tennis fitness is what separates a casual rally from a match-winning performance, and I’m all about putting in that real work.
What We Focus On
- Movement & Speed: Tennis agility drills are my bread and butter. Quick feet, sharp turns, and always staying light—these make a difference in every point, not just the flashy ones.
- Strength That Matters: We build on-court strength training into every session. Bands, core, bodyweight, gym work—you’ll feel it in your shots and see it in your movement.
- Endurance & Cardio: Long rallies? No problem. We hit tennis-specific endurance exercises and mix in cardio tennis sessions that keep things fun but seriously tough.
- Flexibility & Mind: Injuries slow you down, so we mix in yoga and stretching. Flexibility training for tennis helps your body recover and your mind stay calm when matches get tight.
Who’s This For?
- Kids (from 4), adults getting back in shape, or anyone eyeing the pro circuit. If you’re willing to work, I’m here for you.
Mehnat kar paseena baha, rukna aur thakna hai mana. (Work hard, sweat, stopping and getting tired is not allowed.) That’s our only rule.
Meet your Expert
Xtreme Tennis Academy
My Story
We kicked off Xtreme Tennis Academy in 2002. 20 years just zipped by, bas court pe hi zindagi hai (life’s on the court). For me, tennis is not just a sport, it’s how you learn discipline and hard work. Parents worry about studies, but I say look at Nihal—88% in boards, still smashing it here. We’re more like a family, celebrating Diwali, Christmas, everything together. Seeing our players hit goals, big or small, that’s what keeps me going.
My Work
Tennis Coaching for All Ages - From Mini-Tennis for kids to adults getting fit, we teach beginners, pros, everyone.
Training Style: Mehnat & Masti - Lots of hard work, thoda fun. You’ll hear me yell, push, motivate, but we keep it light too.
Fitness & Agility Focus - Tennis means being an athlete. We mix in yoga, tennis agility drills, and fitness routines.
Winning On & Off Court - Our players win tournaments and build life skills. Private tennis coaching Delhi also available.
