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Old 09-01-2008, 01:14 PM   #1
James Neuman
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Crossfit on the tennis court

Anyone have any ideas for a crossfit-type routine on the tennis court (or using a backboard)?

I'm on my way out to practice some serves, and was just thinking it would be cool if I could make more practical use of my time, and get a workout simultaneously.
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Old 09-02-2008, 11:50 AM   #2
Skylar Cook
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Re: Crossfit on the tennis court

150 wallball shots for time.
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Old 09-02-2008, 12:26 PM   #3
Sean Dunston
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Re: Crossfit on the tennis court

Court sprint and fence climbs for time?
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Old 09-02-2008, 12:32 PM   #4
Henry Whitaker
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Re: Crossfit on the tennis court

I used to do this drill on the tennis court where you trace the singles lines (including the service tees), facing forward the whole time. So, you'd start at one of the sidelines, run up and touch the net, run backwards to the service line, run sideways to the service tee, run back up and touch the net, backwards again to the tee, etc. If you have another court, do the same thing on that one, or just retrace your steps if you have only one court. A good sprint/agility drill.

Also, jumping over the net would be a good thing to throw into the mix.
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Old 09-02-2008, 12:54 PM   #5
Erin Davidson
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Re: Crossfit on the tennis court

I second the above drill (tennis court "suicides") - and I'd time them. They're great practice for changing directions.

I wouldn't jump over the net - I have a friend that landed on his knee trying to do this...ugly. Very ugly. And he did it while playing me so I've felt slightly guilty forever.

You can clearly do anything you would do at home - pushups, squat variations, lunge variations, burpees combined with the suicides. And having a backboard does mean you can do wallballs, wall slams, side throws (all very tennis-ey movements, except weighted). Resist l-flexion with all these movements and you've got a pretty intense finisher.
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Old 09-02-2008, 04:17 PM   #6
Tim McFarland
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Re: Crossfit on the tennis court

Bring a sandbag - shoulder it, throw it over the net, jump over it, repeat, max reps in 20 minutes.
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