Good for athletes
Tennis looks like an arm sport, but most of your power comes from the ground up. Every serve and groundstroke starts in the legs, travels through the hips and trunk, and finishes at the racket. That is why the right gym work makes you faster, hit harder and stay healthier through a long season.
1. Legs that move in every direction
Tennis is played side to side as much as forward. Alongside squats and deadlifts, include lateral lunges, split squats and lateral bounds so you can push off, stop and change direction with control.
2. Rotational power
Medicine ball throws are one of the best tools for tennis players. Rotational throws teach your hips to lead and your trunk to transfer force, the same pattern as a forehand or backhand. Do them early in the session, when you are fresh, and treat every rep as maximum effort.
3. A core that resists, not just crunches
Your core's main job on court is to control rotation and link your lower and upper body. Exercises like the Pallof press, dead bug and side plank build that control better than endless sit-ups.
4. Shoulder, elbow and wrist care
Hundreds of serves put a lot of load through the shoulder and arm. A few minutes of rotator cuff work, shoulder blade control and forearm strengthening, two to three times a week, goes a long way toward keeping you on court.
Fitting it around tennis
- Two to three gym sessions a week is enough for most players
- Avoid heavy leg work in the 48 hours before a match
- Cut to one short session, or just your warm-up and shoulder care, during tournament weeks
- Build strength in the off-season and maintain it in season
If you want all of this laid out for you, week by week, the Tennis Strength Program does exactly that.
Want it laid out for you? The Tennis Strength Program: 8 weeks of strength and power training built for tennis, as a fillable PDF you can start today.
See the Program Book a Free ConsultationFor general education only ‑ not medical advice.
