5 Best Workouts for Tennis Players

Tennis is a sport that depends on the strength and endurance of the player. Just as strong as it makes you, it needs just as much strength to participate. It’s not always about strength, though. Tennis needs calculation and resistance, and flexibility, all of which come from the joint effort of understanding the dynamics of the game, practice, and exercise.

The following article discusses the five best workouts for tennis players to do in order to help them build muscle and balance. Add these to your workout regime to help improve flexibility to serve and swing accurately and bring that ball back in your courts and your trophy.

Top workouts for tennis players 

In this article, we have recommended the best workouts and other additional alternatives or exercises similar to the best recommendations that help in strengthening that area or aspect of the body and its strength. 

1. Lunges 

Lunge exercises refer to the kind of exercises where one of the feet is bent at the knee and placed firmly on the ground while the other is positioned to the side or back and is generally not bent. Lunges are performed to ensure maximum mobility and surprise mobility, both of which are essential in tennis. 

There are different kinds of lunges, but the most practiced is the plyometric lunges. This exercise facilitates flexibility in your shins and feet. Keeping your upper body upright, jump on your legs alternatingly. Right leg forward, bent and left leg at the back, the left knee touching the ground slightly, then switch in a second and repeat.

Other lunge exercises that can be included are the Drop lunges and Lateral Lunges, which help in facilitating mobility in the ankles and shins. The former is beneficial for leaps on the court, while the latter helps in a sideway movement.

2. Squat Jumps

Squats are a great lower body exercise to build strength and agility in the legs. The best of squats exercises are squat jumps. Reaching heights in tennis is everybody’s dream, and goal and squat jumps ensure that. 

With a gap of a foot and a half between your feet, bend forward and sit on your hips, and then jump and land on your feet, your hips still bent. When in the air, straighten your back and use your hands to create momentum for jumping up and landing softly.

3. Skaters 

Bending forward on your right leg, which your left-hand crosses across the knee, and then leaping to your left leg with your right hand touching the floor near the tip of your shoes, switch and repeat. This is how skaters are done. Skaters help in easing shoulder movement in the upper body, flexibility in the torso region, and waist and ankle dynamicity in the lower body.

Another lower body and torso strengthening exercise is the knee hug and bicycle. Pull your knee up and hug it, hold the pose for a few seconds, relieve it, and switch to the other foot. In a bicycle, lay on your back and fold your knees, and imitate riding a bicycle in the air.

4. Medball Training 

Medicine balls are used to enhance shoulder strength. They help in preventing the tennis shoulder, a common tennis ailment. If shoulder strength is not built, accuracy in the swings and serves will be lost. Medicine balls, med ball tosses, and slam exercises particularly help build endurance in the upper body.  

To use a med ball, stand on your feet, keeping a foot’s worth of space between them. When tossing it into the air, bend your knees and push yourself upward, erstwhile pushing the ball out of your hand and out. 

Land and collect it and return to your initial position. In slams, stand erect and hold the ball close to your forehead. Slam the ball to the floor, and in the process, slightly bend your knees and squat, and return to the starting pose as you collect the ball. Medballs build abs and provide strength to the back. They’re a resourceful workout.

5. Foam rolling 

Foam rolling is a relaxing exercise. In foam rolling, you use a soft tool like a deep compression to massage on the spasms and imbalances the training or the game has caused. They help in relaxing body tension and ease blood circulation. Additionally, a foam roller is also a measure of your muscle health and checks your connectivity tissue.


Not all exercises are always about putting your body through a pattern of work and pressure to construct agility and flexibility. Exercises are about all kinds of body helping tools that help in both building and breaking the tension. 

Your racquet awaits your health and expertise. Time to add more strength and energy to your body and give the absolute best with these exercises. 

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