3 Cardio Tennis Drills to Improve Footwork, Spacing, and Speed

This article lays out three of my favorite cardio tennis drills you can do solo using a ball machine like PongBot. If you want to move faster, prepare earlier, and stop getting jammed by the ball, these cardio tennis drills are simple, effective, and scalable for any level.

Why these cardio tennis drills matter

All three drills focus on three fundamentals: early preparation, efficient footwork, and proper spacing between you and the ball. They double as a conditioning session and a technical workout, so you build endurance while fixing common errors like being too close to or too far from the ball.

Drill #1: Spanish Drill at the Net

Set up cones down the center to divide the deuce and ad halves. From the net, alternate forehand volley, forehand groundstroke, backhand volley, backhand groundstroke. Run four-ball series into deuce, then ad, then down-the-line, then crosscourt.
Progressions: keep it simple for control, or place shots tightly to force explosive recovery and precise spacing.

Drill #2: 7-Ball Drill

Start at the corner for seven forehands while moving along the baseline; the seventh is a short ball you run in and push over the net.
Then move to the opposite corner and repeat seven backhands, same pattern.
This drill trains you to prepare early, manage distance, and sustain movement patterns.
Aim all forehands to one side and backhands to the other for added challenge.

Drill #3: Volley Work

Machine on the baseline, you at the net. Machine feeds side-to-side; you intentionally hit backhands where you’d normally hit forehands and vice versa.
Add sets of six left, six right, then six down-the-line and six crosscourt.
This forces rapid footwork, early setup, and net control.

Practical tips

• Start slow to ingrain movement patterns, then increase pace and spin.
• Use short series (4–8 reps) and rest briefly to keep intensity high.
• If you own a PongBot, download the provided drills and customize pace, spin, and placement. Use code CTT5 for a 5% discount.

How often should you do these cardio tennis drills?

2–3 times per week is ideal for most players; alternate with technical and recovery sessions. Adjust volume based on fitness and court time.

Can beginners use these drills?

Yes. Reduce pace, focus on placement, and shorten sequences. The drills build foundational movement and spacing, even for newer players.

Do I need a ball machine?

No, a hitting partner can feed these patterns. A ball machine like PongBot makes repetition easier and lets you precisely control pace, spin, and placement.