Targeted exercises to improve your tennis game


Whether you are a seasoned player who grew up with a passion for tennis, have been inspired by the stars of Wimbledon or need an extracurricular to boost your application to college… There is no tennis player who cannot benefit from a few tips and tricks to boost their performance.

No matter why you’ve decided that now is the time to focus on your tennis game, these top tips and highly focused drills will have you serving and returning balls with more speed, power, and precision in no time. time. But tennis goes beyond that, so these exercises will also help you build endurance, run faster and longer, jump higher, and really take your game to the next level (no matter what level you are at. you begin).


These muscle building exercises to improve your tennis game will allow you to serve harder, faster and more precise balls and give you the power you need to achieve your goals.

  1. Pogo jumps

Pogo jumps are one of the best exercises for improving your tennis game and are fantastic for power conditioning. Simple exercise strengthens the quadriceps, hamstrings, and calves.

  1. Keep your legs as straight as possible and bounce back as quickly and as high as possible.
  2. Keep your feet together as you jump and stay on your tiptoes. Try not to let your ankles touch the ground.
  3. Aim for 25 jumps in a row and complete four sets.
  1. Weighted pull-ups

If you are new chin-ups, using a resistance band is a great way to get you through the movement. While the exercise sounds straightforward, anyone who’s tried a pull-up for the first time knows it’s not the easiest to master! However, chin-ups are a fantastic way to strengthen your back and upper body – essential for boosting your tennis game.

  1. Hold a pull-up bar with your hands facing inward, about hip-width apart.
  2. Taking as much time as needed, use your arms and back to pull your body towards the bar, continuing until your chin is just above the bar.
  3. Resisting the urge to “fall,” slowly lower your body back down, keeping your elbows glued to your sides.
  4. Complete three sets of 10 pull-ups for impressive results.
  1. Medicine ball throw

Like the barbell pull-ups, this targeted tennis exercise helps strengthen your core and upper body to give you more power on the court. Ideally, medicine ball throws will be done with a partner – so you can throw the ball at each other – but if you don’t have a buddy to play with, you can throw the medicine ball against each other. the floor or a wall.

  1. Hold a medicine ball in each hand, standing a few feet from a partner or a wall.
  2. Rotate your shoulders back to prepare for the throw, then throw the ball as hard as you can.
  3. Complete three sets of five throws using each arm.

Speed ​​and agility training

Tennis isn’t all about how hard you can hit the ball; speed and agility are also key to increasing your ability to move around the field quickly.

  1. Cardio interval training

High Intensity Interval Training (HIIT) is a great way to improve your cardio form and get around the court quickly and efficiently. Interval training on a treadmill is a great way to practice this. Alternatively, you can take your cardio interval training to the real world: bonus points if you live near a beach, as the rough terrain will be an added challenge, increasing your agility and balance as you run.

  1. Warm up: Run for 10 minutes at a moderate pace.
  2. Sprint: Sprint at approximately 90% of capacity for 4 minutes.
  3. Recovery: Walk for 4 minutes.
  4. Repeat: Repeat four times.
  1. Deadlift with resistance band

While the deadlift can be thought of as a strength building exercise, it’s actually a great way to increase your speed and agility. As you increase the amount of force you can put into the ground, you will experience faster, smoother takeoffs around the court.

You can complete this movement with a bar, but resistance bands provide additional flexibility to movement and reduce the risk of injury (plus they’re better for on-the-go workouts).

  1. Hold the end of the resistance band in each hand and step up to the middle with your feet shoulder-width apart.
  2. Bend your knees slightly and bring your hips back (NOT lower than your knees), keeping your chest up and core engaged.
  3. Straighten your legs and pull against the band to stand up. Hold your breath, then come back down.


When it comes to increasing your endurance and maximizing your tennis game, you really can’t beat a good circuit workout. Create your own perfect circuit by compiling a set of targeted whole-body exercises to be performed in one lap and make sure you give yourself sufficient rest periods.

If you really want to take your tennis game to the next level, hiring a pro on board is a great choice! They can help you create targeted, personalized exercises that aim to sharpen your strengths and give your weaknesses a much needed boost, both on and off the court.

You will be smashing the scores in no time.


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