Baseline X
Why this drill
Tennis fitness is not jogging; it is five-to-twenty-second bursts with short rests, repeated for an hour. This circuit matches that demand exactly, in the movement patterns the court actually asks for.
Setup
Four cones marking a rectangle: both baseline singles corners and both service-line singles corners. You start at a baseline corner.
The drill
One rep: sprint the diagonal to the far service-line cone, side-shuffle across to the other service-line cone, backpedal the diagonal to the opposite baseline corner, side-shuffle along the baseline home. Fifteen to twenty seconds of work. Six to ten reps with rest at roughly twice your work time — match ratio. Log reps completed and average time.
One thought to take on court
Short, choppy steps into every direction change — decelerate before the cone, not at it.