Serve Under Fatigue
SoloNTRP 3.0–4.015 minservefitnessfootwork
Why this drill
Your real second serve is the one you hit tired at 5–4 in the third. Pairing sprint work with immediate serving trains the motion to survive a pounding heart — conditioning and skill in one honest package.
Setup
Hopper at the baseline, one corner target per box. Clear space along the baseline for shuttle sprints.
The drill
One round: baseline-to-sideline shuttle sprint (four widths), then immediately two serves at the called target — full routine despite the breathing. Ten rounds, twenty serves. Log makes out of twenty and compare with your rested Four Corners numbers; the gap is your fatigue tax, and shrinking it is the goal.
One thought to take on court
Slow is smooth when the heart is loud — lengthen the routine, not the swing.