Tennis has common physical training aspects that must be kept in mind before you start tennis fitness exercises

• You must perform some short burst exercises before the start of play. ex. jumping, swinging or moving your arms freely, all this is called warming up.
• You should take a mild jog forwards and backwards in order to warm your body.
• You must take a short recovery between each scoring point.
• You must take adequate rest during rallies because once the rally stops in a tennis match, you must not lose concentration.

Once you perform this, the blood circulation in your body will now be in proper order and your body will be warmed up. Currently there are several tennis fitness exercises, these exercises will improve the strength and power of your body, while at same time these exercises can abate the chances of injuries. Some of the most common tennis fitness exercises are:

1. Lateral Band walk with External Rotation

For this tennis fitness exercise, You just place a mini band (sports band) around your ankle and hold a piece of Thira-Band palms up. Keep your elbows at a side while rotating your arms externally creating a moment (tension) through Thira-band. Maintaining this position, you step a head while keeping your feet straight in an athletic way. You have to repeat two sets of this exercise of about 10-15 yard moving in both directions.

2. Single leg balance with External Rotation

In this tennis fitness exercise, you have to balance your body on your one foot while standing on a foam pad. With opposite arm, perform the full external shoulder rotation in 90/90 position with a piece of given tubing. You must focus on stabilization of your moving shoulder with scapular muscles and in order to get the great outcome, you have to perform at least 15 sets of this exercise.

3. Bench Split Squats

In this tennis fitness exercise, you place your one foot on the top of the bench or given physioball, while your other foot must be forward in the split squat position. Now, with the weight of your body or the dumbbells in the hand, squat your body down on one leg. The weight of your body must be on your heels, shoulders back, chest up, and abdominals. The key in this tennis fitness exercise is to maintain a perfect position through the spine and throughout the movement. You must have to perform three sets of 10 reps for each leg.

4. Rotation Cable Rows

In this tennis fitness exercise, you have to load your hip close to the machine (use for exercise) by squatting down in an athletic position. Once you maintain this perfect position with your chest up and your abdominal muscles engaged, you don’t have to take much stress because everything will be easier for you. Now, allow your body to just coil up with your arm crossing over towards the exercise machine. From this loaded position, you start the rotational movement by simply pushing through the ground with your foot, hip, abdominal muscles, and by keeping your body close the exercise machine. Now you just continue with your foot, hip, abdominal, and your opposite shoulder as you transfer yourself into the standing position. Perform at least three sets of this tennis fitness exercise of 8 reps in each direction.

5. Split Stance Curl-to-Press

In this tennis fitness exercise as it is obvious from the name to this exercise you have to stand in the split stand position with your one foot on the bench, and your down leg pushed up onto your toe while squeezing your glutens. Now maintain your perfect position with the head tall, your shoulders back and down, and the abdominals engaged throughout the lift. While you are in this position, you can perform a dumbbell curl and then press the weight overhead. Perform three sets of 10 reps of this tennis fitness exercise and make sure to switch the lead leg every set.

6. 1 Arm 1 Leg Cable Row

In this tennis fitness exercise, you have to perform the single leg squat position. In this you have to reach for the cable in front of you with the opposite hand as your other leg extends back behind you. Now you maintain the perfect posture of your abdominal engaged and keeping your spine straight. As you just shift up from the single leg squat to a standing position, just pull the cable toward your side in a rowing mode with moving your shoulders back and down motion. At the same time, your extended knee and your hip will move forward into the ending position. You perform at least two sets of 10 reps on each side of the standing position.

These are some of the tennis fitness exercises, which are helpful to improve your tennis fitness skills. Incorporating these tennis fitness exercises will make you strong and help you to increase your stamina.

Muscles Building Exercises:

Muscle building is a crucial element of the fitness for the tennis players because this game requires intense stamina, power, strength, and aerobics. This entire thing just comes with a lot of hard work and time. As I told earlier, a tennis player must be strong enough to hit powerful shots. For such strokes to be played, a player must have tough muscles. In Muscular exercises pushups, up lifts, back lifts, biceps, and triceps and fore hand exercises are the most common exercises recommended to most tennis players for the tennis fitness. All these exercises need a lot of work out.

Quickness and Speed exercises:

Speed and quickness are vital for almost every sport because if a player is quick and active, then he or she will be able to respond quickly, giving no room to his or her opponent to take over. For quickness and speed, it requires a lot of practice so every player has to practice. To obtain speed, a player must play more and more. By this, a player can build stamina. Once he or she can retain stamina for long time, the player can respond well and speedily. For the quickness, a tennis player has to practice playing more shots in less time as well as managing the timing of the shots so that he or she will be able to compete against anybody. Timing, quickness and speed is required to be successful in tennis.

Interval Exercises:

A rally exercise is one of the important exercises in tennis. A tennis player must perform a rally for a number of times during the game. A rally is basically the breaks of small intervals of 10-25 seconds every time a player makes a score (point). By taking this break, a player is able to refresh himself, even such breaks are helpful for the player to be mentally relaxed. Hence this exercise is a very helpful for fitness of the player.

Stamina building exercises:

For tennis fitness, stamina plays a key role because stamina is the basic necessity of this sport. For stamina building, it’s usually recommended to be jogging daily, which is a great cardio workout. By jogging, a person becomes able to gain stamina, and he even gets rid from many of the muscle problems. Jogging is also recommended by the doctors to people for their medical fitness. Similarly, jogging is recommended to a tennis player for stamina and power gaining purposes. Even yoga exercises are also recommended by many renowned couches for the tennis players. Tennis fitness is very important for a tennis player. Jogging as well as running helps the player to build his muscles. On the other hand, jogging increases the metabolism of the body, which removes excessive fat from your body.

Benefit of Tennis Fitness Training Exercises

These mentioned tennis fitness exercises must be performed on the regular basis by a tennis player. Key of success of every professional player is the fitness and the techniques he or she learns during the game and routine. Even if a player is not well skilled but he or she is physically fit, then he or she can perform well in the game. Basically, tennis is an athletic game, so the fitness requirement becomes mandatory for this sport. Tennis fitness is the need of every player, hence in order to become a professional tennis player, you must be physically and mentally fit. Meanwhile you must be familiar with proper tennis techniques. Physical and mental fitness is a mixture of strength, power, quickness and stamina.

In order to be a better tennis player, you have to utilize your tennis fitness and tennis skills together to cope with the possibility of a long competitive tennis match. While doing such fitness exercises, you are able to strengthen your body, and at the same time you are able to grow your stamina. To play this sport, you have to grow your explosive power. Your explosive power improves both by weight training exercises and leg muscular exercises. You must remember to work within your own limits because overtraining in a workout will lead you towards serious injury. You must aim to spend at least 1-3 days in a week for such exercises, or you can also perform these exercises on the daily basis by just spending an hour.

Tennis players are also able to get a clear overview of tennis fitness exercises by consulting different pictures and videos online. By surfing online, you are able to get a clearer view and knowledge about tennis fitness exercises. You can also consult different couches and sport clubs to improve your tennis fitness. You need to get a proper plan to become fit.

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Importance of Tennis Exercises For Beginners

When watching tennis on TV, it looks like the players rely so much on their arms. They see Rafael Nadal with his huge left arm and think that he must be relying on arm strength to generate power on his signature forehand. For many beginners, they tend to copy only what they think they’re seeing so they end up swinging the racket with their arms only. They don’t use their whole bodies.

There’s no shift in weight from the back to the front leg, no shoulder turn, no trunk coil. So when they find that their shots are not as strong as they’d want, they resolve to strengthen their arms and concentrate only on that area when they lift weights. In reality, tennis exercises for beginners involves exercises that should target the whole body and concentrate on the parts that are most under stress when hitting the various strokes.

Many people take up sports like tennis because they think it is a fun way to get into shape. Tennis is indeed a fun activity but it should be seen more as a means to stay in shape, not get into shape. If a player isn’t in shape and he or she begins to take up the sport, there is a danger that injuries might occur. If that happens, the player will think that taking up tennis could be more harmful than helpful.

Tennis Exercises For Beginners in Fitness

Players should get fit to play tennis, and not the other way around. On the other hand, if the exercises for tennis are too intimidating for someone who does not have much experience with any fitness program, he or she will think that it is too much work and be discouraged. Therefore, an ideal program of tennis exercises for beginners must be designed in a way that will be easy to follow while at the same time building the requisite fitness level for playing the sport.

At higher or more competitive levels of play, tennis players design fitness programs that are broken into parts. This is called periodization. This breaks the program into three main periods – a period where foundational strength is built, followed by maximum strength training and, lastly, power and endurance. The human body requires constant maintenance so this periodization is a cycle that goes on and on season after season. During the off season, players take a vacation from playing and tend to relax. They do not work so much on their fitness. There is real possibility of falling out of shape.

Tennis Exercises For Beginners – Periodization

When tournament season starts again, they will need to reorient their bodies and get fit again. Periodization takes care of this by designating a time for the player to get fit again after taking a break from the game. They go back to the first part of the periodization cycle. A fitness program of tennis exercises for beginners can be patterned after the first part of the cycle which is the building of foundational strength.

Building foundational strength for tennis aims to condition the muscles, bones, tendons and ligaments for the strains of playing tennis. Tennis is a sport that uses some muscles more than others. If a person relies solely on tennis to get fit, he or she will have uneven development of his or her body.

This makes him or her prone to injuries, especially repetitive stress injuries like tennis elbow or even rotator cuff injuries. Tennis exercises for beginners aims to build a strong foundation for playing tennis with minimal worry about the risk of getting injuries.

The duration of building foundational strength is variable, depending on the initial fitness level of the individual and his or her response to the program. It may take 2 months or much more and some adjustments may need to be made while undergoing the program. Ideally, there should be close monitoring of the person’s development and progress.

Tennis Exercises For Beginners – Warm Up Exercises

Tennis exercises for beginners should always start with a proper warm up of light aerobic activity. Jogging in place, skipping rope and spending time on the exercise bike are different ways to do this. The important thing to remember is to keep it light, not vigorous. Once the player is warmed up properly, he or she can proceed to weight training.

The objective of weight training is to increase the overall strength of the entire body by building the major muscle groups. Weights shouldn’t be too heavy. In fact, the resistance should only be about half or even less of the maximum that the player can do with one repetition.

It is better to test an individual’s maximum capability and then design the program based on that. But for most people, they just start by using the 5 pound dumbbell. The problem with this approach is that it might be too light and consequently not provide any strength building. It would be just a waste of time.

After determining the individual player’s capacity, the correct weight can be used. The following list is a set of tennis exercises for beginners that would be most beneficial when used with the correct weight. The list is divided into exercises for each body area:

Tennis Exercises For Beginners – Lower Body Exercises

Lower body:

• Squats with free weights
• Lunges with free weights
• Calf raises – for beginners, standing machine calf raises are recommended over using free weights because these minimize the risk of injury by providing greater stability and support)

Tennis Exercises For Beginners – Core Exercises

Core (abdominals and lower back)

• Sit ups with twist – this is a better exercise for tennis because it involves the obliques more and this is important for the trunk twisting required for properly executing tennis strokes)
• The Superman exercise – lie face down on the floor and lift your arms and legs off the ground, holding for a few counts. If this is too difficult, start by lifting only the right arm and the left leg, alternating with the left arm and right leg.
• Back extensions on a stability ball

Tennis Exercises For Beginners- Upper Body Exercises

Upper body

• Bench press or push ups – for the chest and arms
• Dumbbell rows – for upper back and arms
• Shoulder presses – for shoulders and arms
• Upright barbell rows – for shoulders and trapezius
• Bicep curls

The aforementioned tennis exercises for beginners should be performed about two times a week to allow ample time for recovery between sessions. Each of the exercises should be done for 2 to 3 sets with each set consisting of 10 to 15 repetitions. As already mentioned, the weight used should be about half (40-50%) of the individual’s maximum capability. The rest interval between sets should be about a minute to 90 seconds.

The following body areas require special attention for tennis players and are critical for avoiding injuries especially for beginners when techniques are still not developed.

Tennis Exercises For Beginners – Rotator Cuff

The rotator cuff is so important for any tennis player. This should be immediately included in any set of tennis exercises for beginners.

However, it is imperative that only light weights should be used. Even at advanced levels, only 5 pound weights are recommended for these exercises. These exercises should be done 3 times a week. The usual recommendation is to do 3 sets of 10-15 repetitions per session.

• External Rotation – lie on one side and hold the dumbbell with the opposite arm. With the elbow at 90 degrees and kept tucked to the side, rotate the arm outward and return to start position. Perform a set and change sides.
• Internal Rotation – lie on one side of a bench; hold the dumbbell with the arm of the same side. Keep the elbow at 90 degrees and tucked close to the side. Start with the forearm below parallel to the floor then rotate the arm upward and back to starting position. Perform a set and change sides.
• Horizontal Rotation – stand with elbows at shoulder level and bent forward at 90 degrees. Hold the weights in each hand and externally rotate them upward before returning to starting position.

Tennis Exercises For Beginners – Wrist & Forearm

Like the rotator cuff exercises, these should be done with light weights, but advanced or stronger players can use more than 5 pound weights for these exercises. These should also be performed around 3 times a week. Each session should include 3 sets of 10-15 repetitions.

• Wrist curls
• Wrist extensions or reverse wrist curls
• Wrist rotations– hold a light bar like a broom and sit down with one hand on your knee holding the end of the broom handle. The forearm should be flat on the knee. The broom handle should point directly up. Rotate your wrist to the left and then to the right. The broom handle will rotate from pointing directly up to pointing directly out to the left and then to your right. Change hands.

These specific exercises should serve only as a guide for creating an individualized program of tennis exercises for a beginner.

It is also important to remember that any fitness program should be embarked upon only after proper medical consultation and evaluation. The benefits of these exercises cannot be stressed enough in order to maximize the fun of learning tennis.

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Today is about becoming stronger, and athletes in tennis must be physically strong, in shape and possess explosiveness. All of these attributes can be improved upon through performing a series of tennis agility exercises aimed to improve a tennis player’s performance.

Understanding Tennis Agility Exercises

One of the very important components of tennis fitness is agility. People sometimes confuse tennis agility exercises or use it interchangeably with speed. However, there is a difference between the two terms.

Speed refers to how fast a person can move along a straight line. Tennis agility pertains more to how quick a player can get moving from a stationary position, change directions or change speeds. Agility is therefore more closely related to acceleration than velocity.

There are some sports where speed may seem more important than agility and vice versa. Obviously in track sports, speed is most important. In some team sports, agility would seem more useful.

Consider the sport of basketball: it is more difficult to guard against someone who can shift directions very quickly than someone who relies solely on pure speed. The usual case however is that an agile athlete is one that can also run fast, but not every athlete who runs fast is agile.

Tennis Agility Exercises: Using it To Your Advantage

In tennis, especially in singles, speed and agility are equally important. If you play against a power player who likes to bash the ball from side to side, then you have to rely on your speed to chase down every ball.

If you are playing against a player who changes spins and speeds and mixes up the rallies with some drop shots, lobs and wrong-footing attempts, then you have to rely more on your agility. So if you really want to be a complete player, then you have to learn how to do tennis agility exercises.

Tennis Agility Exercises: The Purpose

Tennis agility exercises incorporate and emphasize a lot more lateral movement as well as forward and backward movement, which are all obviously quite important. In fact, even speed and endurance training in tennis can incorporate lateral movement.

Tennis agility exercises should be done after warming up and also before a practice hitting session, strength training session or an endurance training session. These exercises are not very physically draining but they do require quality and form so the muscles have to be fresh and properly warmed up.

Tennis Agility Exercises: Examples and Drills for Tennis Speed

The following are some examples of tennis agility exercises:

Ladder drills –these drills are performed by drawing lines on the ground in the form of a ladder. Using ropes or tapes isn’t recommended for fear that these could get entangled with the feet of the player, especially if they are children. There are some guidelines for performing these drills:

1. Always stay on the balls of your feet. Push off from the balls of the feet, not the toes.
2. Pump the hands from shoulder or chest height to hips
3. Elbows should be kept bent at 90 degrees throughout all movements
4. Arms, hands and shoulders should be relaxed
5. The head and neck should be kept still

The following are useful ladder drills that can be incorporated into a systematic program of tennis agility exercisesL

Tennis Agility Exercise #1: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. Hop immediately to the next box landing again on both feet
6. Continue hopping quickly in this pattern to the end of the ladder

Tennis Agility Exercise #2: In-out drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Step into the first box with the left foot followed immediately by the right foot
3. Step outside second box with the left foot followed immediately by the right foot stepping out
4. Step into the third box with the left foot followed immediately by the right foot
5. Continue this sequence until the end of the ladder

Tennis Agility Exercise #3: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. Hop immediately to the next box landing again on both feet
6. Continue hopping quickly in this pattern to the end of the ladder

Tennis Agility Exercise #4: Lateral ladder drill

this drill is a little more complicated but is very beneficial and should be included in a program of tennis agility exercises

1. Start outside the ladder at the bottom left side corner with feet about a foot apart
2. Step into the first box with the left foot followed immediately by the right foot
3. Step to the right outside the first box with the left foot followed immediately by the right foot
4. Step into the second box with the left foot followed by the right
5. Step to the left outside the second box with the left foot followed immediately by the right foot<
6. Step into the third box with the left foot followed by the right
7. Continue this sequence until the end of the ladder

Tennis Agility Exercise #5: Tango (just like the dance)

1. Start outside the ladder at the bottom left side corner with feet about a foot apart
2. Step into the first box with the left foot crossing over the right
3. The right foot immediately steps to the right outside the ladder followed quickly by the left foot
4. Step into the second box with the right foot crossing over the left
5. The left immediately steps to the left outside the ladder followed by the right foot
6. Sequence goes on until the end of the ladder

Tennis Agility Exercise #6: Five count drill – this is an advanced exercise

1. Start outside the bottom of the ladder with feet about a foot apart
2. Step with the right foot outside the first box
3. Immediately step with the left foot into the first box followed by the right foot
4. Step into the second box with the left followed immediately by the right
5. Step with the left foot outside the third box
6. Step with the right foot into the third box followed by the left
7. Step into the fourth box first with the right followed by the left
8. Repeat the sequence until the end of the ladder

Tennis Agility Exercise #7: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. 5.Hop immediately to the next box landing again on both feet
6. 6.Continue hopping quickly in this pattern to the end of the ladder

The following are additional tennis agility exercises which do not make use of the ladder pattern:

Tennis Agility Exercise #8: T Drill

1. The player starts by sitting down cross legged at the centre line about halfway between the net and the service lines, with the coach on the other side of the net.
2. When coach yells or whistles start, the player quickly shuffles laterally to the right doubles sideline and back to the centre line just as the coach feeds a ball which the player must then volley
3. Immediately after the volley, the player moves quickly laterally to the left sideline and back to the centre line where he is fed another ball to volley
4. Immediately after the volley, the player runs backward to the baseline and then back up to starting position where he again volleys another ball fed by the coach
5. The sequence continues

Tennis Agility Exercise #9: Sprint and shuffle – take the net down to perform this tennis agility exercise

1. The player starts at the left corner of the court
2. They quickly sprint along the doubles sideline to the service line
3. They immediately shuffle laterally along the service line to the centre T
4. They quickly sprint along the centre line to where the net should be and immediately shuffle laterally to the right net post
5. They then sprints along the sideline to the service line where they shift direction and shuffle back to the centre T
6. They proceed by sprinting to the baseline and finally shuffles to the left over to the corner of the court
7. The player turns around. They are now on the opposite court from where they started. Reorienting, they are also now on the right corner of the court
8. The drill is continued until the player reaches their original starting position

When performing tennis agility exercises, it should be emphasized that the movements in each drill are quick and fluid, with each step being taken immediately after the other. Proper form and technique are stressed. By performing exercises like these, you will find that you will get to the ball earlier and prepare better for each shot.

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Despite the sight of those two old guys with guts who tap the ball around on your club court, tennis does indeed demand an athlete’s top physical condition in order to compete.

If you want to challenge the best in the sport and win tournaments, you’re going to have to get into awesome shape to have enough in the tank to win long, close matches. And to do that, you need a menu of excellent exercises for tennis.

Tennis summons many aspects of fitness in each tough match, from strength to speed to agility to flexibility. And, don’t forget the endurance needed to last for hours on a hot, steaming court. Tennis players are strong, fast, quick, agile and flexible and they can outlast just about any other athletes.

Don’t believe me? Watch a Nadal-Djokovic rally sometime and picture baseball players or football players or even basketball players being able to keep up. Another proof would be this test: the next time that you watch a pro match, notice how many times players do the splits, how often they dart back and forth across the court, how much energy they have even after three hours on the court, giving more effort than many athletes can muster even at the start of a competition.

Need more proof of tennis fitness topping all other sports? Watch a slow-motion video of a player hitting a ground stroke. You will see muscles rippling in legs and arms unlike any you have seen before.

Finding a listing of the best exercises for tennis can be challenging because so many aspects of fitness need to be improved that narrowing them down to one list is nearly impossible. For instance, tennis players do not want to get too cut because all of that tightness in their muscles will not be advantageous during a match.

They also do not want to only do exercises that build endurance because they have many explosive movements to perform in the course of a match. In the same way, they don’t want to simply build fast-twitch muscle because they must play at a high level for several hours.

With these caveats, here is a sampling of the best exercises for tennis:

Exercises for Tennis #1:

Lunges are great exercises for tennis players because they will often go to a full or partial lunging position when trying to reach a shot. The higher level you play, the more lunging you will be doing as your opponent artfully places the ball all over the court, both short and long. Single-leg exercises like lunges are wonderful for strengthening knee and ankle joints, and helping to limit lower body injuries.

The benefits for a tennis player are obvious: perhaps only basketball and soccer match the amount of stress placed on the ankle as tennis does. For your workout, perform five sets of 10 lunges per side. Use a barbell or dumbbell to increase resistance if going weightless is too easy for you.

Exercises for Tennis #2:

X-band walks are also great for the legs of a tennis player, and many top pros use them quite often. They go something like this: stand with both feet on a resistance band (easily available at any gym or sporting goods store) and hold an end in each hand. As you cross your hands over, the band forms an X-shape. Pull it tight and step to the right 10 times, then take 10 steps back to the left, keeping tension on the band.

These types of lateral movements are common in tennis, and X-band walks will help your glute muscles to fire correctly. As you do these exercises, you will see that when you are not wearing bands and running on the court, your legs will feel light and free. You will get to many more shots than you used to reach.

Exercises for Tennis #3:

A type of exercise called Glute Bridges also come highly recommended for tennis players. Most athletes do not get the full benefit of strong glute muscles, but tennis players need them often during a match. These muscles build quickness like few other can, improving explosion.

Remember that quickness and speed are different; think of quickness as speed in a very short and small space, precisely the type of physical attribute that you will need as a tennis player.

To do a glute bridge, lie on your back with knees bent to 90 degrees, heels on the floor. Push your hips off the ground as high as you can and squeeze your glutes and hamstrings. Pause for a second, then lower again. Once you have reached the point where you can do three sets of 12 reps, you can make glute bridges more difficult by placing your feet up on a bench, then doing them one leg at a time. This movement is a wonderful exercise for tennis.

Exercises for Tennis #4:

The medicine ball is a staple in the strength training of many top players. When you do an Internet search in hopes of gaining secrets to the Nadal and Federer workout routines, you will see lots of clips involving medicine balls. That’s because they are fantastic for many tennis movements.

Here is one way to incorporate the ball into your exercises for tennis: hold a medicine ball in both hands and stand perpendicular to a wall, a few feet away. Explosively twist your body and throw the ball as hard as you can at the wall. Be sure to squeeze your core muscles as you thrust your arms forward.

Do five sets of five reps per side and use a moderately heavy ball. You will feel the benefit of this movement immediately as you train your chest, shoulders, triceps and core muscles, the type of full-body workout that all tennis players need. As you work with the ball, try to generate as much speed and power as you can. As you continue with this exercise, your throws will get faster and faster and your bounces back will get longer and faster as well.

Find out what the pros know already: the medicine ball is the bomb for tennis.

Exercises for Tennis #5:

Chin Ups – For tennis, having a strong upper back and shoulders is important, too, yet these muscles are rarely worked as much as they should be. One of the best exercises for the upper back is the good old-fashioned chin-up. Find a bar at your gym or club or put one in at your house, and using a closed grip with your palms facing you, perform five sets of eight reps if you can. If not, use a resistance band to help you get up and over the bar.

Chin-ups have been used for a very long time to build a powerful set of muscles in the shoulders and upper back, making them a great movement as part of your exercises for tennis. You will notice results quickly as your serve increases in speed thanks to chin-ups.

Exercises for Tennis #6:

Y Raise- Another great exercise for tennis is called a Y raise. These exercises strengthen the rotator cuff and scapular stabilizers, two muscle groups that are strained early and often while playing tennis. To do a Y raise, lie in a prone position while holding two light dumbbells. Raise your hands straight up in front of you while keeping your elbows straight.

Pause for a second, and then lower, then repeat the raise. You can also do these Y raises on a big ball so that you can get a better range of motion and not arch your lower back. Once you do a few of these raises, you’ll understand why very light dumbbells are a necessity. Anything more will unnecessarily strain your rotator cuff and you’ll be on the sideline for a time.

With this list of six top exercises for tennis, you will be well on your way to becoming a stronger and fitter player. Many of these same exercises, or derivatives of them, are done by top players all over the world. You might not reach that level, but you will become one of the strongest players in your town, and that will lead to more victories than ever.

Learn to Hit a Forehand Like Roger Federer

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Modern Tennis Forehand Ebook
Learn How to Hit a Forehand Like Federer, Nadal and Djokovic

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