Why Off-Court Training Matters
Tennis requires explosive movements, quick changes of direction, and endurance. While on-court practice develops your technique and game sense, off-court conditioning builds the physical foundation that allows you to:
- Move faster and more efficiently
- Generate more power in your shots
- Maintain performance throughout long matches
- Prevent injuries
- Recover faster between points and matches
Core Strength Exercises
A strong core is essential for power, stability, and injury prevention in tennis.
Plank: Hold for 30-60 seconds, 3 sets. Focus on keeping your body straight and core engaged.
Russian Twists: 20 reps per side, 3 sets. Great for rotational strength used in groundstrokes.
Dead Bug: 15 reps per side, 3 sets. Improves core stability while maintaining neutral spine.
Bicycle Crunches: 20 reps per side, 3 sets. Combines core strength with coordination.
Lower Body Strength
Powerful legs drive your movement and help generate shot power.
Squats: 15-20 reps, 3 sets. Builds leg strength for explosive movements.
Lunges: 12 reps per leg, 3 sets. Mimics the split-step and recovery movements.
Calf Raises: 20 reps, 3 sets. Important for quick starts and jumps.
Lateral Lunges: 12 reps per side, 3 sets. Builds strength for side-to-side movement.
Agility and Speed
Quick feet and fast reactions are crucial in tennis.
Ladder Drills: Various patterns (in-in-out-out, lateral shuffles). Improves foot speed and coordination.
Cone Drills: Set up cones in various patterns and practice quick direction changes.
Jump Rope: 3-5 minutes. Excellent for foot speed, coordination, and cardio.
Burpees: 10-15 reps, 3 sets. Builds explosive power and endurance.
Upper Body Strength
While tennis doesn't require huge muscles, functional upper body strength improves your shots and prevents injuries.
Push-ups: 15-20 reps, 3 sets. Builds chest, shoulders, and triceps.
Resistance Band Rows: 15 reps, 3 sets. Strengthens back muscles used in serves and groundstrokes.
Shoulder External Rotations: 15 reps per arm, 2 sets. Critical for preventing shoulder injuries.
Medicine Ball Throws: 10 reps per side, 2 sets. Develops rotational power for groundstrokes.
Flexibility and Mobility
Maintaining flexibility helps prevent injuries and improves range of motion.
Dynamic Warm-up: Before any workout, do leg swings, arm circles, and torso rotations.
Yoga/Pilates: 1-2 times per week. Improves flexibility, balance, and core strength.
Foam Rolling: After workouts, roll out tight muscles (especially IT band, calves, and shoulders).
Static Stretching: Hold stretches for 30 seconds after workouts when muscles are warm.
Cardiovascular Endurance
Tennis matches can be long and physically demanding. Building cardio endurance helps you maintain performance.
Interval Running: 30 seconds sprint, 90 seconds jog, repeat 8-10 times.
Cycling: 30-45 minutes at moderate intensity. Low impact cardio.
Swimming: Excellent full-body workout with no impact on joints.
HIIT Workouts: High-intensity interval training mimics the stop-start nature of tennis.
Sample Weekly Training Schedule
Monday: Tennis practice + Core strength
Tuesday: Lower body strength + Cardio
Wednesday: Tennis practice + Upper body
Thursday: Agility drills + Flexibility
Friday: Tennis practice + Core
Saturday: Full body workout or match play
Sunday: Rest or light activity (yoga, stretching)
Important Considerations
- Start gradually: Don't jump into an intense program - build up slowly
- Rest is crucial: Your body needs time to recover and adapt
- Focus on form: Proper technique prevents injuries
- Listen to your body: If something hurts, stop and rest
- Stay hydrated: Drink plenty of water during workouts
- Warm up and cool down: Always prepare your body and help it recover
Injury Prevention
Specific exercises can help prevent common tennis injuries:
- Tennis Elbow: Strengthen forearms with wrist curls and reverse wrist curls
- Shoulder Issues: Rotator cuff strengthening exercises
- Knee Problems: Strengthen quadriceps and hamstrings
- Ankle Sprains: Balance exercises (single-leg stands, wobble board)
Want a Personalized Conditioning Program?
During lessons, I can assess your physical needs and recommend specific exercises to improve your game and prevent injuries.
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