TukoTennis fitness: questions and answers
How much time does tennis fitness training take each week?
About an hour: three short sessions of 10–35 minutes (45–80 minutes a week, depending on the week). If you only have time for two, do intervals and speed and reaction.
Why do I get tired in the second set of tennis?
Fatigue saps your legs and your strokes, and it hits the less fit hardest: county-level players hitting to exhaustion lost 69% of their groundstroke accuracy in one study. Fitness is trainable in a short program. See why you fade in the second set.
What equipment do I need?
Room to run for 15 to 30 seconds at a time and 5 markers (cones, bottles or shoes). Dumbbells and a medicine ball with a wall are optional.
Can this replace playing tennis?
No. Reading the swing, choosing the shot and timing the ball need the court. The program trains the physical side that fades in long matches.
What is a split-step and when should I do it?
A small hop that lands you balanced and ready to move. Time it to the opponent's contact, so you land as you see the direction, not after. The split-step rally trains exactly that.
Is a cool-down necessary after tennis intervals?
Not for soreness or injuries: a 2018 review found an active cool-down does little for either, or for next-day performance. That is why Tuko makes it optional: walk it off or finish now.
Can I train on the day of a match?
Keep intervals away from right before tennis and strength away from the day before a match. Speed and reaction work is best done fresh.
Who is the program for?
Healthy adults who play one or two matches a week, from club level up. Not for players with an injury or a reason to avoid running and jumping.
What happens if I miss a week?
Tuko repeats your last level after about 10 days off and steps you back one after three weeks, so you always restart at your real form instead of where you left off.
Does the Tuko app collect my data?
No. No account, no ads, no tracking; everything stays on your phone and it works offline. See the privacy policy.