Tennis workout and fitness training: exercises for tennis players

Irrespective of your level of gameplay right now, you should know that there is a lot of room for improvement as a tennis player. Undergoing tennis workout and fitness training is a good and essential means of improving your skills in tennis.

Tennis workout and fitness training are exercises that are put in place to train a tennis player to become physically fit and strong. Performing these exercises also help you to reach the next level in your game.

Great tennis players like Serena Williams, Madison Keys and so on can hit the ball as hard as possible in the first game of a match up to the final game of the third or fifth set. These attributes become a part of these professional tennis players because of their commitments to work out and fitness plan.

Also, the strength training exercises they undergo, allow for the effective energy transfer for one stroke as well as the development of muscular endurance which makes them perform tennis strokes at a high level for an extended time.

Thus, for tennis players to improve in their overall game, they need to undertake tennis workout and fitness training. This is because this training will help in the development of the vital components that will be required of the player while playing on the court.

The components that are developed through tennis workout and fitness training include power and agility. Others include speed, flexibility, coordination and strength. Apart from the development of these components, tennis workout and fitness exercises will help to reduce your risk of getting injured.

The following must be put in mind before you start a tennis workout and fitness exercises:

  • You must perform some short burst exercises (otherwise known as warming up) before you begin the training. Examples of those short burst exercises are jumping, moving your arms freely or swinging.
  • Take a mild jog forwards and backwards to warm your body
  • You must take a short recovery between each scoring point
  • Take proper rest during rallies; this is to prevent you from losing concentration as soon as the rally stops in the tennis match

After all these, your body will be warmed up. Also, the blood circulation of your body will be in proper order.

The benefits of Tennis Workout and Fitness Training

The basic tennis workout and fitness exercises are to be performed by the tennis player on a regular basis. The fitness and techniques learnt by professional tennis player during the game and routine is the key to their success. Physical fitness is so vital that a player that has it can perform well in tennis, even if the player is not skillful enough. But a player that is skillful but not physically fit cannot boast of excellent gameplay.

Fitness requirement is mandatory for tennis because it is an athletic game. This makes tennis fitness the need for every player. Thus, to become a professional tennis player, you’re required to be mentally and physically fit. Although this does not mean you should lack or be unfamiliar with proper tennis techniques. Physical and mental fitness is a combination of power, quickness, strength and stamina. All these you get when you perform the tennis workout and fitness training.

To be a better tennis player that can cope with the possibility of a long competitive tennis match, you need to use both tennis skills and tennis fitness. Tennis workout and fitness exercises help to strengthen your body and develop your stamina.

To play tennis, you have to develop your explosive power. The development of your explosive power can be achieved by leg muscular exercises and weight training exercises. Thus, tennis workout and fitness training helps to improve the explosiveness of your power. While trying to achieve your goals with the tennis workout and fitness training, make sure you train within your limits.

This helps to prevent the risk of getting injured as overtraining in a workout may result in serious injury. Your aim should be to spend at least 1-3 days a week for these exercises. Or, you can do these exercises every day by just spending 1 hour each day.

Below are some of the typical tennis workout and fitness exercises:

Partial Squat:

This is an example of lower body tennis exercise. This tennis workout helps to improve the strength of the quadriceps and hips.

You begin this exercise by looking straight ahead and standing with your feet shoulder-width apart. To provide resistance, you can hold a dumbbell in each hand or hold a medicine ball in both hands behind your head and neck. Or, you can loop a piece of elastic tubing or an athletic band under your feet. Then you will wrap it in each hand or bring it up over the back of your shoulders to offer resistance as you make progress with the partial squat.

The next thing to do is to bend your knees and flex your hips to come down slowly. While at the same time, keeping an upright posture. You should avoid bending forward at the waist. Make sure your knees do not buckle inward as you bend them. Also, make sure each knee is aligned over the second toe of each foot. In a controlled fashion, bend to 60 to 90 degrees of knee flexion. After this, pause at the low position for 1 to 2 seconds before returning to the start position. Do many sets of 8 to 15 repetitions.

In case you encounter difficulty with your posture when doing this exercise, stand with your back against a wall with an exercise ball placed in the small of your back. Undertake this partial squat exercise leaning against the ball as you ascend and descend.

Rotational Chop with Elastic Tubing:

This is a type of trunk tennis workout. It helps to improve strength and stability of the trunk through the rotation.

To perform this exercise, attach a piece of resistance tubing to a pole or fence of at least 6 feet (1.8m) high. Stand upright with a slight bend in your knees, and your left side positioned next to the resistance. With both hands hold the handle of the tubing firm.

With a controlled rhythmic movement (lasting 1 to 2 seconds), pull the tubing diagonally across the body from left shoulder to the right hip (that is, high to low) with straight arms. Throughout this movement, make sure you are bending and rotating at your hips and torso. Gradually, return to the starting position. Do many sets of 6 to 15 repetitions, then switch side.

You can add more exercises like Russian Twist, Diagonal Lag Tuck, and Lunge with rotation to your routine. Others include Seated Ball Rotation, Abdominal Curl on an Exercise Ball and the likes.

If you want to improve your first step acceleration, groundstroke/serve power and feel lighter on court, then check out the SPEED, AGILITY and POWER PROGRAM

Shoulder Punch:

It is a type of shoulder tennis workout drill. It helps to strengthen the serratus anterior, an important scapular stabilizer.

To do this exercise, you will lie on your back; holding a small medicine ball or dumbbell. Hold the ball away from your chest with your arms straight. Then, pull the ball toward the ceiling. While your arms are kept straight, the medicine ball should be pushed several inches up.

This extra motion is as a result of the activation of the scapular stabilizer (serratus anterior). It also comes from the resulting scapular motion the scapular stabilizer produces. After this, slowly return to the starting position. For many sets, perform 10 to 15 repetitions.

Prone Fly:

This is another type of shoulder tennis workout, which helps to strengthen the posterior deltoid, rhomboid and trapezius. These are important muscles of the shoulder.

Perform this exercise by lying prone (facedown) on a narrow bench with your feet off the ground. And with dumbbells in your hand. Extend your arms from your sides at right angles with your elbows also bent at 90 degrees.

With your shoulders and elbows being maintained at a right angle, raise your arms until they are almost parallel to the ground. Hold at the top of the movement for 1-2 seconds. Do 10 t0 15 repetitions for many sets.

Bench Split Squats:

This tennis fitness exercise aims to maintain a perfect position through the spine and throughout the movement. To do this exercise, you will put one of your feet on the top of a bench or a given physio-ball. While the other foot will be placed forward in the split squat position.

Then squat your body down on one leg with the dumbbells in your hand or the weight of your body. The weight of your body should be on your heels, chest up, shoulder back and abdominals. Do three sets of this exercise of 10 reps for each leg.

One Arm One Leg Cable Row:

For this tennis fitness exercise, you need to perform the single-leg squat position. Here, you have to reach for the cable in your front with the opposite hand while your leg extends back behind you. While doing this, you must maintain the perfect posture of your abdominal engaged and keep your spine straight.

When trying to move from the single-leg squat to a standing position, pull the cable to your side in a rowing mode. The rowing mode needs you to move your shoulders in a back and down motion. While doing this, extend your knee; then your hip will move forward into the ending position. Perform not less than two sets of this exercise of 10 repetitions on each side of the standing position.

Rotation Cable Rows:

For this tennis fitness exercise, you need to load your hip close to the machine that is used for exercise.

You will do this by squatting down in an athletic position. The exercise gets easier and stress-free for you once you maintain a perfect position with your abdominal muscles engaged and your chest up. When this is done, allow your body to coil up with your arm crossing over to the exercise machine. Start the rotational movement from this loaded position by pushing through the ground with your foot, abdominal muscles, and hip. Also, you do this by keeping your body close to the exercise machine.

Continue this with your foot, abdominal muscles, hip and your opposite shoulder as you transfer yourself into the standing position. Do at least three sets of this fitness exercise of 8 reps in each direction.

Single leg balance with external rotation:

This is a tennis fitness training that requires you to balance your body on one of your foot while standing on a foam pad. Perform the full external shoulder rotation in 90/90 position with a piece of given tubing. This should be done with the opposite arm. While doing this, your focus must be on the stabilization of your moving shoulder with scapular muscles. To get a great result from this exercise, perform at least 15 sets of the exercise.

If you want to improve your first step acceleration, groundstroke/serve power and feel lighter on court, then check out the SPEED, AGILITY and POWER PROGRAM

Split Stance Curl-to-Press:

To do this tennis fitness exercise; you have to stand in the split stand position with one of your feet on the bench. While squeezing your glutens, your down leg should be pushed up onto your toe. Then, maintain you are in a perfect position by keeping your head tall.

While your shoulders are positioned back and down and the abdominals engaged throughout the lift. You can perform a dumbbell curl and then press the weight overhead while you are in this perfect position. Perform three sets of 10 repetitions of this exercise. Also, make sure you switch the lead leg every set.

If you want to improve your first step acceleration, groundstroke/serve power and feel lighter on court, then check out the SPEED, AGILITY and POWER PROGRAM


The benefits attached to training with workout and fitness exercises are not small at all. These exercises are credible and effective ways to enhance your strength and stamina.

Performing the above tennis workout and fitness training will help to improve your tennis skills and prevent you from injury. All together it will enhance your performance on the court. Thus, you should incorporate these exercises and other ones available into your routine. This will help you to transcend from a low level of playability to a higher level.

If you want to improve your first step acceleration, groundstroke/serve power and feel lighter on court, then check out the SPEED, AGILITY and POWER PROGRAM

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