Go to header Skip to main content Go to footer
Physical and mental
Work on your VMA

Working on VMA: an asset for improving physical fitness in tennis

MVA (Maximal Aerobic Speed) is a key measure of an athlete’s aerobic performance. It corresponds to the maximum speed at which the body efficiently uses oxygen during prolonged effort. For a tennis player, MVA is essential because it helps toimprove endurance, the ability to maintain a high intensity over time, and to recover better between points. This notion is at the heart of the methodology taught at the Mouratoglou Academy, where training sessions are designed to maximise players’ physical performance. Working on your VMA is therefore essential to improving your performance on the court, whether in terms of movement or fatigue management.
In this article, we’ll explore the different methods of working on your VMA, the most effective exercises, and the benefits that working on your VMA can bring to a tennis player.

Travailler sa VMA mouratoglou

What is VMA?

Maximum Aerobic Speed (MAS) represents the maximum running speed that an individual can maintain while making optimal use of oxygen. It is generally measured during an exercise test, and expresses an athlete’s ability to make an intense effort over a prolonged period. The higher the MVA, the faster and longer the athlete is able to run, resulting in a better overall physical performance.
For a tennis player, having a good VMA means being able to string together fast runs while maintaining a high intensity, without feeling excessively tired. As part of the intensive training courses organised by the Mouratoglou Academy, players benefit from a comprehensive programme to develop their VMA and optimise their endurance on the court.
 

Tennis is a sport that requires power, explosiveness and endurance. During rallies, you are constantly on the move, whether to cover the court, change direction or adjust your shots. Having a high MVA allows you to :

  • Recover better between points: A good VMA improves recovery between rallies, allowing you to maintain a high level of performance throughout the match.
  • Manage fatigue over time: By working on your MVA, you develop more effective endurance, so you don’t give up physically during long rallies or matches.
  • Improve speed of movement: A higher VMA strengthens your fast running and sprinting ability, which is crucial for covering the ground quickly.

How do you calculate and test your VMA?

There are several tests for measuring VMA. The most common test is the Luc Léger test, also known as the shuttle test. This test involves running over a distance of 20 metres at a progressive speed, following a beeping sound. The speed gradually increases, and the athlete must maintain the pace until exhaustion. The last speed reached corresponds to the VMA.

Other methods include :
 

  • The VamEval test : Another field test which involves running at a progressive pace determined by beeping sounds.
  • The Cooper test: A 12-minute endurance test in which you run as far as possible. The distance covered is then used to calculate your MVA.

Once the VMA has been determined, it can be used as a reference for developing specific training programmes.

To work on your MVA, training should be based on repeated efforts at intensities close to or slightly higher than your MVA. These efforts should be alternated with phases of active or passive recovery. Here are a few examples of specific exercises to improve your VMA.

  • 1. High intensity intervals (HIIT)

    High-intensity interval training, or HIIT, is a highly effective method of working on VMA. It involves alternating phases of sprinting or fast running with periods of active recovery (walking or jogging). Example of a HIIT exercise : Run for 30 seconds at 100% of your VMA, followed by 30 seconds of active recovery. Repeat this exercise 10 to 12 times. The aim is to maintain a high speed during each sprint, while recovering sufficiently to start again at full intensity.

  • 2. Long split training

    The long fractions consist of running longer intervals, at an intensity close to your MAV, to develop your specific endurance. These exercises are ideal for improving your ability to maintain a sustained effort over time. Example exercise: Run at 90% of your MVA for 3 minutes, followed by 1 minute of active recovery. Repeat the exercise 4 or 5 times. This allows you to work on your ability to maintain a high intensity over several minutes, which is useful during long exchanges on court.

  • 3. Ribs

    Uphills are an excellent way to work on explosiveness and aerobic capacity. Running uphill places a high demand on the muscles and cardiovascular system, which not only improves VMA, but also leg power. Example of hill exercise : Choose a climb with a moderate gradient. Sprint uphill for 20 to 30 seconds, then walk or jog back down. Repeat the exercise 6 to 8 times. The intense uphill effort will strengthen your legs and increase your endurance.

  • 4. 30/30 series

    The 30/30 series are short interval sessions, very effective for rapidly improving your VMA. The principle is simple: alternate 30 seconds of running at 100% of your VMA with 30 seconds of active recovery. Example of a 30/30 exercise: Run at 100% of your VMA for 30 seconds, then walk or jog for 30 seconds. Repeat the exercise 10 to 15 times. This type of training effectively stimulates your aerobic system while developing your ability to maintain a high level of effort.

Tips for optimising your VMA sessions

Etirement VMA mouratoglou academy
  • Alternate types of training : Vary your sessions between HIIT, long splits and 30/30 sets to avoid monotony and work on different aspects of fitness.
  • Respect recovery times: Recovery is just as important as effort. Respect rest periods to allow your body to recover and adapt its physical capacities.
  • Don’t neglect warming up and stretching: Before each session, take the time to warm up properly (light running, mobility exercises). After exercise, stretch to prevent muscle soreness and promote recovery.

Frequently asked questions

  • It is recommended that you work on your VMA 1 or 2 times a week, as a complement to your overall physical training. More than this could lead to fatigue or injury.

  • Improvements in VMA depend on your starting level, but with regular work, you can see significant progress in 4 to 6 weeks.

  • Yes, a good VMA is beneficial for all types of player, as it improves endurance and the ability to sustain intense effort over time. Whether you’re a baseline player or a server-volleyballer, working on your VMA will help you perform better for longer.
     

Working on your VMA is a key element in improving your tennis performance. By increasing your capacity for prolonged effort and improving your recovery between points, you’ll be able to maintain a high level of play throughout a match. By incorporating specific exercises such as short intervals, hill work and 30/30 sets into your training programme, you’ll be able to develop the solid, long-lasting physical condition that’s essential if you want to perform at the highest level.

Where would you like to go?

France

Mouratoglou Academy, Biot, French Riviera, France

académie de tennis mouratoglou infrastructure vue aerienne drone

  • USA

  • EUROPE

  • ASIA

  • MIDDLE-EAST

Who would you like to contact?

FRANCE

Mouratoglou Academy, Biot, French Riviera, FRANCE

académie de tennis mouratoglou infrastructure vue aerienne drone

  • USA

  • EUROPE

  • ASIA

  • MIDDLE EAST