Tennis has common tennis fitness 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 training, 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 training, 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

These mentioned tennis fitness training 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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Players today are now hitting the tennis ball with much more power, topspin and depth than in the past. World class tennis players today not only possess finesse, but also incredible athletic ability. Quickness, agility and explosion are just a few factors that pro players on tour possess.

When we watch players such as Roger Federer and Rafael Nadal, it is clear that they each engage in fitness training for tennis.

This tennis training program is often done off court and separate from the on court training. The benefits of such a tennis training routine is clear in their ability to move effortlessly around the tennis court with remarkable athleticism during every single point.

Below are some fitness training for tennis exercises that you too can incorporate into your training so you can improve your quickness, speed and explosiveness on the tennis court.

Fitness Training For Tennis Exercise For Quickness and Speed

One of the most important assets a tennis player should have is quickness and speed. To have these two attributes allows you to quickly react to your opponent’s attack and execute the appropriate shots. As a result, your opponent gets hard time in taking over the game. To be successful in acquiring quickness and speed, you need to perform the right training exercises and a lot of practice. Examples of exercises for speed and quickness are:

Fitness Training For Tennis Exercise #1: Triceps Extension with Resistance Band

– In this exercise, you don’t need to hold both ends of the resistance band. Instead, hold one end with your right hand and put our hand at the back of your head. Then put your left hand at your back and hold the hanging resistance band. Then next the step is to raise gently your right hand until it is fully extended but your left hand should be in steady position. Then go back to the initial position. Be sure to complete 10 reps of this exercise and then do another 10 reps with your left hand at the back of your head and the right hand behind your back.

Fitness Training For Tennis Exercise #2: Lateral Rows with Resistance Band –

Before you start this tennis training for tennis exercise, you need to step (with your both feet on the midpoint of the resistance band. Then spread your legs at hip-width distance and then bend your knees. The start position of this exercise is when you hold both ends of the resistance band with your both hands with your palms facing towards your body with your elbows slightly bent. Then slowly raise your both arms upwards until they reach the shoulder level and go back to initial position. Same as the above speed and quickness exercise, 10 reps is needed to complete this exercise.

Fitness Training For Tennis Exercise #3: Resistance Band Squats

Same as the lateral rows resistance band exercise, you need to step the resistance band with your left and right legs. With both of your hands holding each end of the resistance band, bring up your the hands until shoulder level. And while your arms are at shoulder level, start the squat position. From the squat position, return to the initial position but you with your hands should maintain the shoulder level position. Fifteen repetitions are ideal for this fitness training for tennis exercise

The objective of physical tennis training is to develop the players’ stamina, speed, agility and flexibility. The trainings should also help the players develop their racket reaction and coordination. It is also very important to teach the players on the dynamic balance between the body, ball and the racket.

The above objectives are achieved through a tennis training program that include cardiovascular exercises, weight training exercises, speed, agility and coordination drills and practices. At the end of the tennis training program, the players must improve their reaction time and move at a quicker pace. For a physical fitness tennis training program to be successful, it is important that a detailed and specific tennis training program is designed for an individual player. This is very important especially for advanced or professional players. This is the reason why each professional player has their own team of trainers.

Fitness Training For Tennis Exercise For Stamina Building

One of the fundamentals of fitness training for tennis is to develop stamina or the ability of the players to sustain long hours of matches. Thus, stamina building exercises should be included in any fitness training for tennis. Examples of these exercises are:

Fitness Training For Tennis Exercise #4: Skipping

Skipping is one of the simplest exercises for stamina building. For best results, you have to start this exercise slowly at first at regular basis. If possible, do it daily and try to slowly increase the duration of the exercise for you to develop your stamina every day.

Fitness Training For Tennis Exercise #5: Running

Same as the skipping exercise fitness training for tennis, you can also start running at shorter duration in the beginning and try to increase the duration as you progress with your training. But remember that you have to do it at regular interval, if possible in daily basis.

Fitness Training For Tennis Exercise #6: Swimming

Swimming is another way to develop your stamina and endurance. In fact, swimming is considered as one of the best fitness training for tennis for stamina building. Thirty minutes of swimming exercise daily is good enough for you to attain the stamina you need for peak performance on court. This Fitness Training For Tennis is also good for recovery after a long tennis match or a training session.

Fitness Training For Tennis Exercise For Injury Recovery

Fitness training for tennis does not only include the power, speed and quickness, and stamina building exercises. It must also include exercises for injury recovery because injuries do happen even with fit tennis players.

Fitness Training For Tennis Exercise #7: Static squeezes –

to start with this fitness training for tennis, you have to sit on the floor and stretch both of your legs. The next step is to do a full muscle contraction of your quadriceps. With your muscle at full contraction, maintain the position for 10 seconds and then release. To complete the exercise, you have to execute the exercise 15 times.

Fitness Training For Tennis Exercise #9: Side leg raises

To execute this exercise, you have to lie down with your side. You may lie with your left side first. Bring your both legs together while you are on the floor. With your left elbow on the floor, put your left hand on your head to support your body. Then your next move is to bring up your right leg slowly. As you raise your leg, see to it that your heel lead the way and not your toes. Also make sure that your leg is always straight and try to contract your hip muscle when your leg reaches the topmost position. Lastly, you need to lower down your leg in a slow motion and avoid dropping it. Repeat the exercise 15 times.

Fitness Training For Tennis Exercise #10: Calf raises

you need a stair or anything with steps in this fitness training for tennis. All you need to do is to stand on the step and make sure that only your toes are touching the step. In another words, you have to stand with your toes with the rest of your feet suspended. Then from this position, slowly bring down your heels downward and then slowly bring yourself up again. For best results, try you bring up yourself up to the highest possible height you can. When you are at the highest point, maintain the position for several seconds, and then gradually return to the initial position (standing on your toes). Complete the exercise with 20 repetitions.

Fitness Training For Tennis Exercise For Muscle Building

Tennis is a game that requires fitness in aerobics, strength, explosive power and stamina. All these can’t be achieved overnight and if you want to be one of the best tennis players, you need to work extremely hard. Power is needed to hit powerful stroke and that power can be achieved if you have well toned muscles. Thus fitness training for tennis should include the muscle building training. Below are some of the muscular exercises:

Fitness Training For Tennis Exercise #11: Pushups

Pushups is the most common muscle building exercise. That’s because of the fact that you can execute this exercise anywhere and without the need of any equipment. This exercise helps build your chest and arm muscles. To do this exercise correctly, you need to start it from a less intense set up (less pushups) to more intense set up (more pushups). However, always remember to do the exercise regularly.

Fitness Training For Tennis Exercise #12: Alternating dumbbell lunge

Start this exercise by producing two dumbbells, then hold them in each of your hand and position them at your side at arm’s length. Make sure both your palms are facing towards your body and your feet slightly spread. Then move your right leg in front and bend your two legs bringing your whole body down. To complete this stage of the exercise, your front knee should be bent at an angle of 90 degrees. Once you accomplish this, pause for several seconds and quickly go back to the original position and continue the exercise by moving your left and right legs in front alternately. Do 3 sets of 10 reps to complete this exercise.

Fitness Training For Tennis Exercise #13: Alternating dumbbell bench press

In this fitness training for tennis exercise, you need two dumbbells and a flat bench. Then lie on your back on the bench while holding the dumbbells over your chest but do not touch them with your chest. When you hold the dumbbells, make sure your palms are facing forward or towards your feet. Then push the dumbbells up and down alternately. This means that as you lower the dumbbell in your left hand; bring up the one in your right hand. Remember to hold them tightly as you continue with the exercise.

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If you want to jumpstart your forehand and play like the PROS, check out my 70+ page Tennis Ebook that will immediately show you how you can take your forehand to the next level.

The Modern Forehand Domination Ebook is guaranteed to improve your tennis technique, and increase power, topspin and accuracy of your tennis forehand!

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

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