5 Best Exercises For Your Tennis Workout

Use these workouts to bring your tennis game to the next level!

As a tennis player, you know that staying in shape is critical to your success. But what exercises should you be doing to meet this sport's physical demands?

Here are five core exercises to help build strength and improve your performance on the tennis court.

Do them regularly, and you'll see a noticeable difference in your ability to play.

1. Lateral lunges

Lateral lunges are a great way to improve the lower body fitness of tennis players. This drill works on the hips and knees, essential for movement in a tennis game. Lateral lunges help increase the range of motion in these joints, improving performance on the ground.

Additionally, the lateral lunge is a great way to improve balance and stability, which is critical in most sports. By incorporating lateral lunges into your exercise routine, you can improve your overall fitness and ability on and off the tennis court.

2. Squat jumps

Squat jump is an excellent exercise because it works on the quad muscles. These muscles are essential for playing high shots with power. Squat jumps also help improve abdominal muscles and core strength. This drill can make it easier for a player to hit powerful shots.

To do a squat jump, you will need to stand with your feet shoulder-width apart and then squat down to parallel your thighs to the ground. From here, you will need to jump up as high as you can and then land back on the ground in a squat position. Make sure your feet stay shoulder-width apart when you land on the ground.

Be sure to keep your core engaged throughout the entire movement. It will help if you aim for doing 10-15 repetitions of this drill. 

3. Medicine ball slam

Tennis players need a lot of strength to hit the ball correctly and to be able to play for an extended period. Medicine ball slams are a weight training drill that players can perform to strengthen their upper body (back, core, arms).

Players will hold onto the medicine ball with both hands and raise it over their heads to do medicine ball slams. They will then drop the ball and catch it as it bounces back up. You should do this drill about 10-15 times for maximum power development. 

This weight training drill is a great way to improve your back strength and core stability. Additionally, it will also help to improve your arm strength.

From beginner to advanced, players of all levels can perform this drill. It is a great way to enhance your movement on the ground and become a stronger player. Give this drill a try today! 

4. Single leg squats

Single leg squat is an advanced tennis workout that helps players strengthen their legs. This workout also improves the stability and balance of players, which can help them play better. 

To do a single leg squat, stand on one foot with the other foot in front of you. Then, lower your body while you stand on one leg and keep the other leg in the air. After this, you must slowly return to the starting position to complete a single squat. 

Single leg squats are an essential workout that players should add to their workout routine. This workout helps to improve the player's leg strength, balance, and stability. Additionally, single-leg squats are a great way to improve your overall fitness.

5. Push-up to star

The push-up to star is one of the best exercises for tennis players of all levels at home that can help them improve their upper body strength.

This drill helps players push the ball stronger and maintain a stable upper body posture while playing.

Start in a press-up position with your hands directly below your shoulders to do this exercise. Keep your core engaged, slowly press your body upwards. Extend one arm and star-shape your body by reaching out with the opposite leg. Hold for a second.

Repeat this movement for the desired number of reps, then switch sides. Remember to keep your hands directly under the shoulders when you are in the starting position. 

Also, make sure that you don't press too hard and take a rest when needed. Otherwise, you will be looking for professional medical advice to recover from an injury. Start with a few repetitions and gradually increase the number as you get stronger and your body supports you.

How many hours do tennis players workout?

Tennis is a physically demanding sport that requires players to be in excellent shape. To keep their body in shape, players usually train for around 4-6 hours per day.

This training includes practicing their strokes and doing cardio and strength training drills. This workout routine allows them to stay strong and agile while on the court. 

How do athletes train for tennis?

For starters, most pro players engage in a lot of cardio exercises. These drills could include running, sprinting, and even long-distance cycling. The primary purpose of this activity is to increase a player's endurance and strengthen their cardiovascular system. 

In addition to cardio work, players often engage in weight training. These drills can involve lifting weight or bodyweight drills like push-ups and squats. This training helps improve the player's strength, control, power, and stamina. 

Finally, most professional players make sure to practice their game regularly. This practice helps them stay sharp and maintain their top level of play. 

What is the fastest way to get in shape for tennis?

Tennis players need to stay in good form to compete at the highest level. While there is no shortcut to fitness, there are drills that can improve a player's fitness quickly. One way for most players to quickly get in shape is to run sprints. Sprinting helps improve the speed and agility of a player.

Another drill that can help improve fitness is squats. Squats work the lower body muscles, including knee mobility and legs. Additionally, doing press-ups can also strengthen your arms and chest.

While these drills have many benefits, it is not recommended that players do the same exercises all week. Doing the same drills all week can lead to muscle fatigue and injury. For maximum benefit, players should be doing different drills to target each body muscle.  

What muscles strengthen tennis?

Tennis drills don't have to be complicated, but they should target the right muscles. A good player looks to strengthen their arms, legs, knees, hips, and chest.

Some basic drills that can help improve your game include squats, lunges, and calf raises. These drills work the thigh, hips, and calf muscles. All of these muscle groups are essential for generating power when hitting balls.

Another excellent drill for players is the plank. This drill supports the core muscles, which are crucial for balance, stability, and movement on the ground. Additionally, planks can help improve your power and overall stamina to last longer in matches.

How do I increase my stamina for tennis?

Tennis is a sport that requires players to sprint and use energy and endurance to outplay their opponents. Players must be able to sprint the entire court several times.

Players can increase stamina by training specific muscle groups with particular drills. While working on the muscles, they will also gain strength which can help them to last longer during a match.

There are many exercises for players to improve their stamina. Some basic drills that you can do at home with no equipment are push-ups, sit-ups, and squats. These drills work out the chest, abdominals, and legs, respectively.

Other workouts that will improve stamina are running, biking, and swimming. Players can also do interval training, a type of cardiovascular exercise that alternates short bursts of high-intensity work with lower-intensity work. 

What exercises can I do at home for tennis?

Tennis involves many elements of fitness, including cardiovascular endurance, stamina, strength, and flexibility. Therefore, players need to exercise regularly to improve all these areas.

No matter how experienced they are, all players should periodically do exercises at home to help with their performance on the court. The above-listed drills are an excellent start and can be carried out at home with minimal equipment. 

Is HIIT or cardio better for tennis?

Cardio exercises increase the heart rate and keep it up for a certain amount of time. They can be done at low or mid-intensity and include jogging, walking, etc.

Interval training lasts shorter than cardio and is done at a higher intensity. It includes short bursts of high-intensity exercise followed by a brief period of rest or low-intensity activity.

Which one is better for a tennis player? There is no definitive answer, as both have benefits and drawbacks. Cardio drills are less tiring and can be done for longer, but interval training burns more calories and gives players a needed boost in cardio.

If players want to burn many calories, interval training is the way. Otherwise, they should opt for cardio drills that won't leave them feeling exhausted after practice or a recreational match.

Final thoughts

Part of the reason these exercises will help you improve your game is that they'll keep you fit. When it comes to improving any sport, fitness should be a priority. If tennis is one of your hobbies or passions and you want to get better at it, try regularly incorporating some of these simple workouts into your routine. It's never too late to start making improvements!

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