Best Tennis Workouts


A tennis workout is entirely different from the workouts performed commonly since your prime focus will be on your exact fitness moves to improve your game. It is not achievable with random training, weight lifting, or steady cardio on equipment. Preferably, you will work out your strength, endurance, speed, and footwork. 

It specifically targets aspiring tennis players, including every essential element inclined towards tennis fitness. It includes speed, agility, footwork, strength, and flexibility training. You simply cannot pay heed to the random fitness programs out there today if you are keen to extract the primary benefits of your tennis workouts. 

Your primary focus should be to find the ideal balance between the workout plans that include footwork, agility, footwork, and agility. You should include them while structuring your workout plans. Ensure to manage your flexibility while starting and ending your workout. Include dynamic stretching at the start of the best tennis workouts. 

The workouts for the tennis enthusiasts distinctively target your distinctive tennis-focusing muscles and on-court motions. Tennis workouts can help the players to derive the perks of a full-body balanced workout. Here are a few of the best tennis workouts for multi-level skilled players: 

Tennis Workout vs. Normal Workout 

The typical workout is entirely different from the tennis workout since you are mainly aiming for the right fitness moves that claim to improve your game of tennis. It opposes whatever goes through the random steady-state cardio you perform on equipment or weight lifting when done randomly. 

“On-court workout” is considered the perfect workout to help you stay in shape for the game. As noted by the experts, it is learned that the workout routines performed on the court incorporate agility and speed drills, strength training, tennis footwork training, and stretching, which significantly impact this game. 

Try out this tactic we have shared to train distinctively for tennis whenever you have access to the court, especially when you do not have your partner on that day. The complete workout generally takes about half an hour. After that, you can call it a day by rehearsing the serves for about ten to fifteen minutes. 

Best Tennis Colleges

If you have a court for about 45 minutes all to yourself, then you can attain a high-quality workout session without hitting your partner. The main trick here is to understand the best way to structure the workouts on-court that comprises specific exercises and drills. One thing to understand here is that not all coaches have sufficient knowledge of the effective tennis workout regime.  

Best Tennis Workouts of All Time 

1. Standing T 

If your shoulders are rigid, you will try overcompensating with your arms, which causes the typical tennis elbow. To reduce the occurrence of this common tennis disorder, try the workout “standing Ts.” 

So, how do you perform it? 

Try standing hinged waist down. Make sure that your back is lying straight with your torso pulled up. Move your shoulder blades up and down. At the same time, raise your hands beside your body and form a T by raising them above your head. 

Hit back to the opening placement and conduct a total of 10 repetitions. The entire movement should commence from the shoulder blades instead of the arms, which helps boost the entire rotational movement counteracting the adverse effects you have with sitting. 

2. Lateral lunges 

You can improve your lateral mobility as it is one of the best tennis workouts. 

How can you do it? 

You must ensure that you straighten your right leg and lower your hips as you step on the left side. You can use your left leg to squat back as well as down. Head back to the onset position using your left leg to force up.

Switch over the directions and repeat the movement for 10 reps on every side. Here you may feel that it works best for your quads, glutes, and hamstrings, as you even feel the stretch over the inner thighs to keep your legs straight. 

3. Drop lunges 

In tennis, peacefulness and lateral mobility play a significant role, and you can improve it with the help of drop lunges. 

Tennis Etiquette For Players + Examples [Most Complete Guide]

Try standing tall in the position of the athletes. Keep your left foot behind and back of your right foot, allowing it to be at least two feet at the back and the right side of your right foot. Get back in the starting position and straighten out your hips.

Gradually lower yourself in the squat position with proper weight maintenance on your front heel. Try avoiding sliding your front knees all through your toes. Return and stand at your start position and repeat them on the other end in 10 reps on every side. 

4. Granny medicine ball toss 

You can start boosting your power using the granny medicinal ball toss workout. 

Hold the medicine ball waist down by keeping your arms straight. Rise straight back, keeping your knees bent, hips moved back, and feet separated at shoulder-width. Straighten out your hands and try lowering yourself in the squat position. Jump up, launching the ball right in the air as high as possible by bursting out of the squat. Get the ball and go to your start position. Try performing this for 10 reps. 

5. Overhead slam with Medicine ball 

Tennis is all about explosive serves and hits. The workout will boost your upper body power to help you make some of the best epic shots! 

Stand erect and retain the position holding the medicine ball at your waist level. Move the ball before you by holding it over your head. Hit the ball to the ground in front with your complete powerful thrust. While throwing, you can try jumping and make sure you are performing ten reps. 

6. Handwalk 

It is the most effective stretch to your entire body integrating the upper and lower parts that are important to swing your bat smoothly.  

Keep your legs straightened in an upright position. Place your hands on the ground by bending down from your waist. Stretch out your leg and wander your feet up to your hands. Whenever you feel a stretch, it is time to keep your feet and walk with your hands out in front in a pushup position. Take smaller steps using only the ankles and not bending the knees. Repeat it for 10 reps. 

The Anatomy Of A Tennis Racket - An In-Depth Look

7. Parallel throw with Medicine ball 

It is the workout to boost your ability to store and release energy and improve how powerfully and fast you are swinging your racket. 

Keep a distance of 3 feet while standing facing the concrete wall. Keep the ball at your waist level. Start the throw by rotating your trunk off the wall, thrusting your hip to the wall, and continuing with the ball, arms, and trunks. Keep one hand beneath the ball and the other on its backside; catch it using your arms bent slightly. Repeat the workout for 10 reps on each side. 

8. Knee hug 

You can enhance your lower body strength, speed, mobility, and flexibility by stretching the back leg’s hip flexor and front leg’s hamstring and glute. 

Stand erect and raise your right knee near your chest, grasping beneath your knee using both hands. Stretch your right knee closer to your chest and contract the left glute. Move forward and try repeating it on to the other side. Perform each set of 10 reps. 

9. Trigger point 

A ball can significantly enhance your game even if you do not play tennis. It is therapeutic, enhancing your trigger points to help you attain quick relief from fascial rigidity and chronic pain in the foot. It is the outcome of daily life; however, it is a condition occurring as an outcome of playing tennis on hard surfaces. The process can also enhance your entire health. 

You may wonder about the reason for performing this workout. You can keep your tennis ball beneath the desk. Start rolling back and forth over the ball with the application of pressure at the arch of your foot while you sit, stand, or slip off your shoe. 

10. Foam rolling 

Foam rolling involves deeper compression for rolling out imbalances and muscle spasms developing over time. The compressions lead to the relaxation of nerve points and relaxing of your muscle to help better blood flow, and your body recuperates from the daily workout routines. It is similar to professional massages as it includes a few painful instances. 

How To Become a 4.0 Tennis Player

You can use a roller anywhere you feel tight and require a massage. The foam roll addresses the imbalance in your muscle and is a barometer of the quality of connective tissues and muscles. In tennis, recovery is vital, and a foam roller aids you in getting back on the court briskly. 

11. Cable Chest Press 

You must employ your chest for more significant potential if you wish to have an athletic swing in tennis that you often notice your favorite player implements. The best workout for building this region’s strength while performing an exercise has identical motions through a cable chest press. 

Grab onto the hold of every handle and lean forward, adding to the tension to these cables as it makes sure that the selected weight on the cable equipment has an even distribution. As you squeeze using your chest, driving the handles through your body keeps your core muscles engaged. Get back to your start position by releasing the tension, and make sure to perform 3 sets with 10 reps. 

12. Sprints 

The essential portion of tennis is having the capability of exploding and sprinting to one end of the court and getting back again. Keep the cones at least 20 meters apart to start performing this workout region, and keep a count of the number of laps you are sprinting in about 20 seconds. Take a minute off and repeat. Your primary vision should lie in improving your score. Perform 5 reps of this workout. 

13. Squat Jumps 

You need potent quads to jump and reach out to those higher shots; a squat jump can help increase your strength. 

Space your feet outside the hips and start to sink up and down in a squat position, driving pressure using your heels; gain momentum by using arms and land on the ground softly. Try it out for 3 sets and 15 reps. 

How To Film Yourself Playing Tennis?: Your Full Guide

14. Skaters 

Try keeping your chest up, driving out from the ball of the feet vertically, softly landing using the knees for tracking the toes, and then skating back to the other way. The move is simply fantastic for enhancing your cardiovascular health and agility. Perform this in 3 sets and repeat it twenty times. 

15. Plyometric Lunges 

The other best workout is plyometric lunges. It helps significantly to improve the power and strength of your legs. Stay upright with legs apart and engage your muscles; bring your knee back onto the floor, drive back up using heels, and switch your legs. Try repeating this workout for 3 sets and twenty repetitions.  

16. Internal/External Rotations 

In tennis, issues with the shoulder are inevitable, mainly ailments related to the rotator cuff. What is the prime reason behind it? 

The rotator cuff comprises four tendons and muscles, allowing your arm to roll smoothly into its shoulder socket. The serious tennis enthusiasts push these muscles out to their limits. Whenever the muscles get torn or strained, it becomes excruciating, preventing you from playing. 

The perfect way to prevent this injury in tennis is to build the four main muscles. The most suitable workout to prevent this ailment is trying the internal & external dumbbell rotations. You can try it out in an upright or lying position, and you need not use heavier weights to enjoy its perks. 

Cool Down 

After you have finished your warm-up regimes, it is essential to cool back down to help your body and muscles prepare for the game. You must be done with your warm-up workouts for tennis ten minutes before your match. 

It is the perfect time to start cooling down and gearing up for the game. You can refuel yourself by consuming a sports drink and eating any protein, aiding your body in its recovery process. It is the best time to wrap up or tape any type of injuries that may hinder your game. 

Leave a Comment

Your email address will not be published.

Scroll to Top