Tennis Player Exercise-5 Best Exercises for Tennis Players

Tennis, like all other HIIT game demands power, agility, endurance, and flexibility. The ways in which tennis players can avoid injury are focusing on those exercises that generally improve fitness while specifically targeting muscles during play. Given below are exercises to help tennis players better their power, agility, and movement on the court.

1. Lateral Bounds (Skater Jumps)

It develops lateral speed and explosiveness that is needed for quick change of direction on the court.

How to do Lateral Bounds

Stand with your feet shoulder-width apart.
Step sideways to the left and land on your left foot, then immediately step sideways to the right and land on your right foot.
Bend your knees slightly and focus on landing softly and changing direction quickly.

Reps: 3 sets of 10-15 bounds per side.

2. Lunges (Forward & Reverse)

It strengthens your strength and stability within your lower body, thus improving your movement and balance during the game.

How to do Lunges:

Step into a lunge by keeping your back straight and your knees aligned.
Now, step back into a reverse lunge position after pushing back to the initial posture.
Alternate between forward and reverse lunges by maintaining control over your movement.

Reps: 3 sets with 10 reps on each leg.

3. Single-Leg Deadlifts (with dumbbells)

It Challenges balance, core strength, and posterior chain, which are necessary for rapid direction changes and power during strokes.

How to do Single Leg Deadlifts:

Hold a dumbbell in one hand and stand on one leg

Hinge at hips, extending opposite leg behind you, keeping your back straight

Lower the dumbbell toward the ground while keeping your balance and return to standing.

Reps: 3 sets of 10 reps per leg.

4. Russian Twists (with or without weights)

The core will be strengthened and especially the obliques in preparing for a rotational movement used during strokes.

How to do Russian Twists:

Sitting on the floor, the knees bent with the feet resting flat on the floor.

Bend your body a little backwards, clasping hands or using dumbbells. Twist your torso to the left, then right. Each time touch the ground on the left side of the right hip.

Reps: 3 sets of 20-30 twists, 10-15 in one direction.

5. Stretching & Mobility Exercises

Following stretching and mobility exercises will keeps your muscles flexible and joints mobile, reducing the risk of injury and improving recovery.

• Chest Stretch
• Hip Flexor Stretch
• Shoulder Stretch
• Hamstring Stretch

These exercises would help improve the performance of any tennis player as they enhance strength, power, flexibility, and agility.  One thing you should keep in your mind that there should be balanced by rest and recovery. Maintain your diet balanced while intense exercise.