What is Cardio Tennis?

Cardio Tennis is a fun, social, group tennis-fitness program for people of all ages and abilities.
It is a high energy fitness activity that combines the best features of the sport of tennis with cardiovascular exercise, delivering the ultimate, full body, calorie burning aerobic workout.

In a 60-minute Cardio Tennis workout, women can burn up to 500 calories per workout and men up to 800. 

If you do regular Cardio Tennis workouts, you’ll feel better and your hand-eye coordination, tennis skill and fitness level will also benefit. 

Participants wear heart rate monitors, exercise to music, use Cardio Tennis balls and a variety of equipment, including agility ladders. The workout is comprised of a warm-up, cardio segment (drill-based and play-based activities) and a cool down.

Participants consistently elevate their heart rates into their aerobic training zone
Participants can burn more calories than singles or doubles tennis
Cardio Tennis is similar to interval training which is periods of high intensity followed by short periods of rest. Interval training is the best way to train for optimal health and fitness
While participants are playing tennis, their focus is primarily on getting a great workout

Improve your tennis skills

The best thing about Cardio Tennis is that you do not have to be good at tennis to get involved. In fact, it doesn’t matter if you’ve never played before.

Tennis Hot shots Age 5-8

The red ball is larger than a yellow ball and doesn’t bounce as high (just 25% compression), making it a breeze for even the youngest players to hit comfortably. The courts and nets used in the Red stage are much smaller making it easier for kids to move around and enjoy success. Red level players may be beginners, improvers or even advanced players.

Court size: 3 m × 8.23 or 6 m × 10.97 m
Tennis ball: red ball (25% compression)
Recommended racquet size: 21–23 inches

Tennis Hot shots Age 8-10

After mastering the Red stage, children move on to the Orange stage where the ball bounces a little higher (50% compression) and the court is a bit bigger. Orange players play over the regular net on a three quarter length court.

Court size: 6.4 m × 18.29 m
Tennis ball: orange ball (50% compression)
Recommended racquet size: 23–25 inches

Tennis Hot shots Age 9+

The ball used in the Green stage has a higher compression than the Red and Orange stages (75% of a yellow tennis ball) and children play on a full-size court. Green players may be older children who are new to tennis or players of a good standard who have progressed through the Blue, Red and Orange stages.

Court size: 10.97 m × 23.78 m (full court)
Tennis ball: green ball (75% compression)
Recommended racquet size: 25–27 inches

What is Tennis Xpress?

Tennis Xpress is an Adult Beginner Tennis Coaching Program, the aim is to help starter adults to serve, rally and score (play the game) from the first session and to ensure that by the end of the course

all adults will know the basic techniques, tactics and the Rules of Tennis

all adults will be able to play competitive points using the Green ball on a full court

For the purpose of this course, adult starter players are defined as those who:

are complete beginners to tennis i.e. have never played tennis before, or

who have received basic coaching but have never played the game outside of a coaching environment, or

beginners returning to tennis after a long absence