You don’t need to be a professional player to get something out of the cardio tennis session at Clark Francis Tennis. Whether you play tennis regularly or not, this circuit training-style cardio workout is ideal for getting your heart rate up, and if you do play either recreationally or professionally, the session will help improve your footwork and strengthen the muscle groups you use most during a match.
The workout has been designed to help players build their endurance and staying power on the court, and to avoid a dip in energy towards the end of a game, but is just as effective if your goal is merely to take up a different kind of activity in your bid to get in shape.
We opted to give the cardio tennis training a try, even though it had been a good 17 years since our last tennis lesson, and at least three years since we last played with friends on one of the local courts. When we arrived for our session, Jon Guntley, tennis director at Clark Francis Tennis, greeted us and walked us through what to expect before beginning with a warm-up jog and some dynamic stretching.
As we were part of a small group, a number of circuit training-style exercise stations had been set up along one side of the court, though Guntley explained that for a larger group there would be stations on both sides to make sure no-one ever sits out during a round of exercise.
The first station is tennis-based, and we were relieved to hear we weren’t expected to ace this, but simply return three serves, one of which must be backhand. We repeated this until we’d hit (or not, in this case) 12 serves, then it was time to move quickly onto the next station. Picking up a 2kg dumbbell in each hand, we were required to lift each out to our side, forearms outstretched, until our elbows were in line with our shoulders, all while squatting. We could only move on when the person behind us had finished on the tennis station. We progressed through the circuit quickly, spending around a minute at each station, moving from toe taps and skipping to plank and rapid steps through an agility ladder, before starting again.
This was definitely a varied workout, and uses most muscle groups at some point. Immediately after the session, we felt like taking on the challenge of a tennis lesson for the first time in more than a decade, so it’s safe to say this cardio session will work wonders for your staying power, if you’re already in the game. And if you’re not, it’s still a great way to get out of a gym rut and get motivated.
For more infirmation contact the GEMS American Academy on (050 9400 704), or head to www.esportsdubai.com.
Other tennis venues around town
If you’re looking to become the next Federer or Navratilova, or simply get a rally going with a friend, try one of these hot local tennis courts
Abu Dhabi Country Club Full time tennis coaches offer individual and group lessons.
19th Street – Al Saada Street, Al Mushrif (02 657 7777).
Ladies Tennis Challenge Women’s tennis classes at a very reasonable price. Tuesday 8:30am-10:30am.
InterContinental Abu Dhabi, Khor Al Bateen. (02 666 6888).
Abu Dhabi International Tennis Complex Boasts six training courts and an ATP standard grandstand court. Open for walk-in customers and members. Members benefit from unlimited court time and priority on bookings.
Zayed Sports City, Al Madina Al Riyadiya (02 403 4200).
