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Tennis Fitness: Exercises That Boost Your Game On and Off the Court
Tennis isn’t just a test of skill, it’s a full-body, high-intensity sport that demands speed, endurance, agility, and power. Whether you’re competing in tournaments or playing for fun, your performance on the court is deeply tied to your fitness off the court.
At Millennium, we believe tennis players should train as an athlete. That means going beyond match play and building strength, mobility, and explosiveness to move faster, hit harder, and reduce the risk of injury.
Here are the best tennis-specific exercises to add to your routine and how they’ll boost your game both on and off the court.
Why Tennis Fitness Matters
Tennis players need a unique combination of:
Agility to chase down wide shots
Explosive power for serves and groundstrokes
Core stability for control and balance
Endurance to stay strong through long matches
Mobility to move efficiently and prevent injury
Even if you have great technique, a weak fitness foundation will eventually show up in the form of slower movement, missed balls, or fatigue in later sets. The solution? Cross-train with intention.
Top Tennis Fitness Exercises to Improve Your Game
These exercises target the muscle groups and movement patterns you use most in tennis. You can incorporate them 2–3 times per week on non-match days or as part of your off-season training.
1. Lateral Lunges (Strength + Agility)
Why it works: Tennis players spend a lot of time moving side to side. Lateral lunges strengthen your inner and outer thighs, glutes, and hips while reinforcing balance.
How to do it:
Start standing tall
Step out to the right, bending your right knee and keeping your left leg straight
Push off the right foot and return to center
Alternate sides for 8–10 reps each
Tip: Keep your chest lifted and core tight throughout the movement.
2. Split Squat Jumps (Explosiveness + Power)
Why it works: This plyometric move builds leg strength and explosive power—great for launching into a serve or sprinting for a drop shot.
How to do it:
Start in a lunge position (one foot forward, one back)
Lower into a lunge, then explode upward, switching legs mid-air
Land softly and repeat for 10–12 total jumps
Tip: Focus on control as much as power. Land with your knees slightly bent.
3. Plank with Shoulder Taps (Core + Stability)
Why it works: A strong core improves your balance during quick direction changes and keeps your strokes controlled and accurate.
How to do it:
Get into a plank position (hands under shoulders, legs extended)
While keeping your hips level, tap your right shoulder with your left hand
Alternate sides for 30–45 seconds
Tip: Keep your glutes and abs engaged the whole time to prevent rocking.
4. Medicine Ball Rotational Throws (Core + Stroke Power)
Why it works: Tennis strokes require powerful torso rotation. This exercise mimics that motion and strengthens your obliques and hips.
How to do it:
Stand a few feet from a wall with a medicine ball
Rotate from the hips and toss the ball into the wall
Catch the rebound and repeat for 8–10 reps per side
Tip: Use your whole body, hips, core, and shoulders to generate power, just like in a forehand.
5. Agility Ladder Drills (Speed + Footwork)
Why it works: Fast, precise footwork is the foundation of your movement on the court. Agility drills improve reaction time and coordination.
How to do it:
Use a speed ladder or tape markers on the floor
Try drills like high knees, lateral shuffles, or in-and-out hops
Move quickly but stay in control for 20–30 seconds per drill
Tip: Perform these drills after your warm-up or on cardio-focused days.
6. Resistance Band Monster Walks (Injury Prevention)
Why it works: This exercise activates and strengthens the small muscles in your hips and glutes, which stabilize your knees and prevent injury.
How to do it:
Place a resistance band around your thighs or ankles
Take small, controlled steps forward and backward, staying low in an athletic stance
Repeat for 10–12 steps in each direction
Tip: Keep tension in the band throughout the movement and don’t let your knees cave inward.
Bonus: Conditioning Matters Too
Tennis is an aerobic and anaerobic sport, meaning your heart and lungs need to be as prepared as your muscles.
Try this tennis-style conditioning circuit:
30 seconds of jump rope
15 seconds rest
30 seconds of fast-feet shuffles
15 seconds rest
30 seconds of mountain climbers
1-minute rest, repeat 2–3 rounds
This type of high-intensity interval training mimics the stop-start nature of a match and builds stamina for long rallies.
Off the Court, On Top of Your Game
By incorporating these tennis-focused fitness exercises into your weekly routine, you’ll notice better speed, quicker recovery, stronger strokes, and more confidence in your movement. And best of all it doesn’t just improve your game; it improves your health and athleticism across the board.
At Millennium Family Fitness, we’re here to support your full-body wellness and tennis performance. From group fitness classes to recovery amenities and personal training, you’ve got the tools to play your best.
Join our ‘Tennis Burn’ class to incorporate these exercises and more!
