T-Endurance Drill Test For Tennis | 4.20

A timed all-court endurance drill using a four-ring baseline-to-net route. The Edition 2 distance-standardized option uses 50 circuits.

T-Endurance 4.20: baseline side contacts, return to center, sprint to two net rings and backpedal; 50 circuits at 40.23 m per circuit.
Illustrated route based on test 4.20 in the tennis book. Positions are schematic; follow the written setup when placing equipment.

Coaching Demonstration

Coaching explanation and demonstration of the T-Endurance route. Use the written test protocol below for timing, completion and recording.

Equipment

Four rubber agility rings, stopwatch, and scale if recording body mass.

How To Perform The Test

  1. Set a ring at each deuce and ad baseline sideline extension, and two split-step rings at the net as shown in the book. Use the same court surface and comparable weather for retests.
  2. Start at baseline center facing the net and split-step. Side-step to the deuce ring, plant the right foot, then side-step to the ad ring and plant the left foot.
  3. Return to baseline center and split-step. Sprint to the pair of net rings and split-step into them.
  4. Backpedal past the baseline, split-step, and repeat the cycle. For the Edition 2 distance-standardized option, complete 50 circuits and record total completion time in seconds.

Record And Interpret The Result

The Edition 2 standardized route is 40.23 m per circuit; 50 circuits equal 2,011.5 m (approximately 2.01 km). Record completion time, surface, weather, and any route deviations. The test provides no universal pass/fail cutoff.

Pre-Test Warm-Up

Use the book’s pre-test warm-up: High Knee Pulls with Dorsi Flexion, Buttocks Kicks, Straight Leg Kicks, SL RDL & Quad Stretch, and Bilateral Lunge. The Ball-Drop & React Test uses the shorter three-exercise warm-up listed in its book entry.

Related Training

Stride Length & Frequency Exercises · Tennis Conditioning Workouts. Choose training based on the specific movement limitation observed, then retest with the same protocol.

Book Reference

Original test 4.20 T-Endurance Drill Test, retained in Chapter 3 (Assessment) of the Second Edition of Advanced Concepts of Strength & Conditioning for Tennis. This illustration is a new schematic of the written protocol, not a recording of an athlete performing the test.

All Fitness Assessments · Advanced Concepts of Strength & Conditioning for Tennis