Is Tennis Aerobic or Anaerobic?
by Jody Braverman; Updated September 12, 2018
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Many tennis matches can exceed three hours in length and require frequent repetitions hitting groundstrokes and serves and running the court. While that makes it sound like an endurance sport relying primarily on the aerobic energy system, maximal – or anaerobic – energy production is required at many points during a game. For this reason, players need to have a strong aerobic foundation, but they also need to do drills to train their anaerobic system.
Aerobic Energy for Tennis
Aerobic means "in the presence of oxygen." According to a 2017 article in World Journal of Cardiology, muscle groups involved in these activities use oxygen to generate energy from amino acids, carbohydrates and fatty acids. Aerobic activities are typically lower intensity and performed at a steady and continuous pace, such as jogging or running long distances, swimming laps, hiking and walking. Aerobic fitness is a measure of how well the cardiovascular system is able to deliver oxygen to the muscles and how well the muscles utilize the oxygen.
Both the length of matches and the repetitive nature of rallies qualifies tennis as an aerobic activity. The aerobic system supplies the baseline energy that players need to make it through games, sets and matches. Aerobic energy is also important for recovery after more intense work supported by the anaerobic energy system, according to Mark S. Kovacs, E. Paul Roetert and Todd S. Ellenbecker, authors of "Complete Conditioning for Tennis."
Anaerobic Energy for Tennis
The anaerobic – meaning without oxygen – system provides energy for more intense activities of shorter duration, such as sprinting. According to the 2017 World Journal of Cardiology article, anaerobic activity is powered by energy within the muscles and not dependent on inhaled oxygen as with aerobic exercise. During a tennis match, the anaerobic energy system is called on during brief, intense sprints across the court, overhead shots and serve-and-volley sequences, explain Kovacs, Roetert and Ellenbecker.
Anaerobic energy is much shorter lived than aerobic energy. A player's fitness level will determine how long she can perform at maximal intensity before too much lactic acid – a byproduct of anaerobic energy production – builds up and causes the muscles to become fatigued. The player then needs to recover briefly before she can perform at maximum intensity again. Anaerobic fitness is measured by how long and at what intensity the tennis player can work and by how quickly she can recover to perform at a maximal intensity again.
Training Both Systems for Tennis
Although the aerobic system is used in tennis, training to improve aerobic fitness isn't the same as it is for sports such as cycling and running long distances. A tennis player doesn't need to be able to run 5 miles, so that shouldn't be part of his training. He does need to raise his lactic acid threshold so he fatigues less quickly and must be able to recover more quickly from maximal intensity spurts.
Kovacs, Roetert and Ellenbecker explain that tennis-specific endurance training should include a series of shorter multi-directional movements at a higher intensity and with work-to-rest ratios that resemble game-play. The authors suggest hitting with a ball machine or coach in repeating series of repeating intervals with a work-to-rest ratio of 1:2 to 1:5. In their example, the player works for 12 intervals of work and recovery, rests for 90 seconds, then repeats the series four more times.
Anaerobic training should also include multi-directional movements, but these should be performed at maximal intensity with a recovery period that is approximately twice as long as the work period, according to Kovacs, Roetert and Ellenbecker. The authors suggest on-court drills such as sideways shuffle, alley hop and spider run performed with a tennis racket in hand.
Human Kinetics: Excerpt From Complete Conditioning for Tennis; United States Tennis Association, Mark S. Kovacs, E. Paul Roetert, and Todd S. Ellenbecker
World Journal of Cardiology: Aerobic vs. Anaerobic Exercise Training Effects on the Cardiovascular System
SportsMed Web: Anaerobic Threshold
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