Ex CNU Captain Lorenzo Sison

Zo-Fit Tennis is an integrated training program to help tennis players improve their overall endurance to meet the demands of a physically challenging game. Sound body houses a sound mind. Being physically fit also improves mental toughness and work habits.

Players are required to have both aerobic and anaerobic endurance, agility, explosive strength, speed and flexibility.  These qualities are prerequisites to raising a player’s performance standards technically, physically, and psychologically which results in fun, enjoyment and satisfaction with the game we love to play.

Ultimately, we want to prevent injuries so we can play and compete more often, and for tournament players overall winning may not be as significant as the value and satisfaction gained from self-improvement.

On- and off-court game-based anaerobic exercises will be performed simulating match-play in both duration and intensity.  Actual tennis matches are based on repetitive moderate to high-intensity activity lasting an average between 3 to 10 seconds per point with 25-seconds rest intervals (90 during changeovers).


Importance is underscored for players to acquire power for each point rally with every shot maintained at a high level.  Aerobic endurance training will aim for a player to sustain a high-level of work-rate simulating a match that may last between 40 minutes to several hours. 




A good footwork is a must for playing great tennis.  Footwork means small steps, springing ability to change directions while maintaining solid balance and momentum. Importance is to regularly practice footwork drills resulting in instinctive responses (active) versus thoughtful reactions (passive) during matches. It must become a good-natured habit. Footwork drills will be focused on speed, strength, explosiveness and endurance.

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Tennis players of all ages and skill levels regularly participate in strength training that is very important for maximizing performance and preventing injuries. Speed and explosiveness of fast-twitching muscles in movement will determine the faster, stronger, quicker player on the court.  


Focusing on strength training will be included in the player’s training regimen regularly.  Strong lower body, core and shoulders are needed to play great tennis while maintaining an injury-free tennis season.


A flexible athlete is a strong and powerful athlete when combined with agility and strength. Flexibility training is probably the most unpopular and underrated component of tennis fitness training.  There is an abundance of debate about the importance of stretching in preventing injuries, but it has been proven that the flexibility of the muscles and joints play an important role in any athletic activity.


With better flexibility, movement and agility on the court is improved tremendously.  In addition to flexibility training is that the stretched muscles become more at ease and relaxed. With relaxed muscles, new skills are acquired more easily, thus improving overall performance.

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