Fitness Friday
Each Friday, we send out “Fitness Friday” tips for fitness and nutrition in the weekly digest email that goes out to the membership. If you have any Fitness thoughts or suggestions for the Club, please email your input to: fitness@irvingtonclub.com. Let’s get fit!
FITNESS FRIDAY - September 25th, 2026
Matching Your Fitness Training with Your Style of Tennis
What type of tennis you play, or strive to play, is important to know when training off the court to become a better player. Here are 4 different categories, how to train, and examples of pro tennis players with these styles.
Aggressive Baseliner - big serves, deep shots, and powerful groundstrokes trying to dictate the game. May hit angles to vary shots.
What to train on? Footwork and quickness, muscular strength and power, endurance, and balance.
Pro tennis player examples - Elena Rybakina and Alexander Zverev
Serve and Volley Player - likes to end points quickly at the net and has good reach.
What to train on? Power development, HIIT, footwork, agility training, and hand-eye coordination.
Pro tennis player examples - Martina Navratilova and Pete Sampras. (Note: It’s currently harder at the pro level to serve and volley because of advancements in rackets and strings, slower courts, and better baseline techniques.)
Counterpuncher - outlasts opponent and forces them to make mistakes. Steady groundstrokes, accurate passing shots, and well-controlled lobs.
What to train on? Aerobic conditioning, footwork, and muscular endurance.
Pro tennis player examples - Jessica Pegula and Alex de Minaur
All Court Player - athletic, quick, and excellent movement skills. Ability to transition seamlessly to the net. Precision volleys, well-timed overheads, crafty drop shots.
What to train on? Aerobic and anaerobic conditioning, speed and agility, footwork, muscular power, strength, endurance, and flexibility.
Pro tennis player examples - Coco Gauff and Carlos Alcaraz
If you have any questions, comments, or suggestions for future articles, please contact Becky at bchasse@irvingtonclub.com. Thanks!