Tennis Fitness: Building Endurance for Long Matches

Hey fitness-focused players! 💪

I've been struggling with stamina during longer matches. By the third set, my shots get sloppy and I make more unforced errors. Looking for advice on tennis-specific fitness.

## Current Fitness Routine

1. Run 3 miles, 3x per week


2. Basic strength training 2x per week


3. Play tennis 4-5 times per week


## The Problem
During 3+ hour matches:

4. Legs feel heavy in the third set


5. Serve speed drops significantly


6. Mental focus decreases with fatigue


7. Recovery between points takes longer


## What I'm Looking For

### Cardio Training

8. Should I focus on long steady runs or interval training?


9. Any tennis-specific cardio drills?


10. How much cardio per week?


### Strength Training

11. Which muscle groups are most important for tennis endurance?


12. Functional movements vs traditional gym exercises?


13. How to avoid overtraining?


### Recovery

14. Best practices for between-match recovery?


15. Nutrition during long matches?


16. Sleep and rest day strategies?


### On-Court Conditioning

17. Drills that build match-specific endurance?


18. How to practice playing tired?

Anyone dealt with similar endurance issues? What worked for you?

Thanks! 🎾