During the heat of a tennis match, one of the deciding factors among two players of similar abilities is the physical tennis fitness. Players that have done a variety of tennis workouts in training will be able to outlast their opponent on the sole factor of being in peak tennis conditioning.

Most club and recreational tennis players do not incorporate any tennis specific workouts into their training regimen, and this accounts for why they are unable to compete at an elite level of tennis. World class tennis players not only understand the need for tennis workouts for fitness and conditioning, but at the same time they realize that even a small amount of time working on the tennis workouts and fitness component will pay huge dividends in the long run.

Below are some tennis workouts specifically designed for tennis players looking to gain an edge in the tennis fitness and conditioning department. They should be done with full intensity to maximize the benefit of these tennis workout exercises.

Chest press tennis workout

To accomplish the chest press tennis workout, you need two dumbbells and a physioball. This is one of the tennis workouts that help to develop your Pectoralis major and Triceps brachii muscles. To prepare for this workout, hold one dumbbell in each of your hand and sit on the physioball. Then rest your hands with the dumbbells on your lap. Then slowly slide down so that your back is now sitting on the ball. Imagine yourself as if you lying down in a floor with your two feet suspended. Make sure to maintain straight spine. With your two feet firmly on the ground, use them to adjust your position in such a way that your head and your back are sitting on the ball.

The next step is to bring up your hips and with your palms facing towards your knees, bring up the dumbbells over your shoulder. Maintain this position for several seconds then adjust your lower arm so that they become perpendicular to the ceiling. This means that your upper arms and your lower arms are angled at 90 degrees. Lastly, slowly stretch your arms such that your whole arms (the upper and the forearms) are now perpendicular with the ceiling. Go back to the original position and repeat the process.

Chest fly tennis workout

In this tennis workout exercise, you also need two dumbbells and a physioball. This exercise helps develop your Pectoralis major, Trapezuis and Biceps brachii. This workout has the same preparation as that of the chest workout exercise. As your head and back sit on the physioball (again follow the step above), put the dumbbells on your chest but make sure that when you hold the dumbbells, your palms should be facing one another and you have to bend your elbows slightly as well. The next step is to straighten you arms to your side until your arms level off with your shoulder and your palms are facing the ceiling. Maintain this posture for several seconds and then bring your arms up until your arms are perpendicular with the ceiling. Return to the original position and repeat the workout.

Push ups tennis workout

All you need in this exercise is the physioball. This tennis workout is important for the development of your Transversus abdominals, Triceps brachii, Anterior deltoids, Pectoralis major and minor muscles. To start with, you stand in front of the physioball and slowly lay down on the ball with your face facing the ground. With the use of your feet, adjust your position such that your thighs sit on the ball and then lift up you feet from the ground. Position your two hands just like when you do the normal push up (arms directly under your shoulder). At this stage, both of you arms are still stretched. When you are sure that your feet and the thighs already in proper position, bend your elbows to bring you upper body towards the ground then straighten again. Repeat the process as many as you can.

Standing plank tennis workout

Same as the other tennis workouts, all you need here is a physioball. Start this drill by standing in front of the physioball with your right foot in front of the left foot or vice versa. Then bend slowly to place your two elbows on the ball then put your hands together. Once your elbows are on the ball, transfer your weight to your elbow the move back the front feet beside the other feet. Then pull down your shoulder using your abdominal and back muscles. Remember not to use your elbows to bring back your shoulder or else you lose the importance of this exercise. Maintain this posture as long as you can or until your abdominal and back muscles are too tired to continue the process. When you return to the standing position, you have to move one foot forward and slowly get up.

Decline chest press tennis workout

To accomplish the decline chest press tennis workout, you need a machine where you can attach the cable that is needed to complete this exercise. The objective of this tennis exercise is to develop your Biceps brachii, Anterior deltoids, Anterior deltoids muscles. And to achieve this goal, you need to connect the cable to the machine the right way. To do this, make sure to assemble it at a high angle (way above your head) and select the appropriate weight that you put on it.

Position yourself in such a way that your back is towards the machine. Hold the cable with one of your hands and put other hand on your hip. If your right hand is the one holding the cable, put your right foot in front and put your left hand on your hip. With your chest and hip in straight and steady position, bend your front foot and at the same time pull the cable in a forward and downward motion. While you do this, make sure that you don’t bend your elbow. Then return to the original position and repeat the process.

Incline chest press tennis workout

The equipment you need in this tennis workout exercise may vary. Some machines are designed in such a way that you are positioned in a upright manner. In such cases, when you execute the proper exercise, the direction where you push your hand is towards the ceiling. Some machines on one hand, position you in a such a manner that you have to lean back on it. In this case, you need to push our hand towards the wall. Some machines used in this workout or the other tennis workouts similar to this include a foot bar. If you are using one like this, you need to push the machine handles to start the exercise.

This tennis workout and exercise helps to develop your Triceps brachii, Anterior deltoids, and Pectoralis major and minor muscles. To start the exercise, you have to sit on the designed sit of the machine. Then press you back towards the back pad and make sure that your feet are firmly placed on the floor. Grab the handles of the machines and push them in the direction as described above. Again, the direction where you push the handles depends on the type of the machine. Also when you hold the handles, make sure that the weight of the machine lies on the heel of your palm.

At this stage of the tennis workout exercise, your hand must be supporting the handles but your elbows are still bent and pointing towards the ground. Then the next step is to slowly push the machine handles until your elbows are bent at 90 degrees angles. As you reach this stage, go back to the original position and repeat the process as many as you can handle.

Running and pivoting tennis workout

This is one of the tennis workouts that help you develop your speed and agility. Agility and speed are two of the vital tools in tennis for you to be able to put yourself in the right place to hit powerful and accurate shots. In running and pivoting tennis workouts, you will strengthen you ankle and calf which also help you minimize injuries in these pars of your body. The other parts of your body that are involved in this exercise are your forearm and biceps. These body parts are also prone to injuries, thus this exercise is also important to prevent those injuries.

Lying windscreen wipers tennis workout

This is one of the tennis workouts that do not need lots of equipment to complete. All you need here is a mat for you lie down. Slowly position yourself on the mat in such a way that you are lying on your back. Then put you arms beside your body. Then slowly bring up your two legs up in the air until your hip is positioned at an angle of 90 degrees. When you bring up your legs, make sure that you do it by contracting your abdominal muscle. When your legs are up on the air, straighten them in such a way that they are perpendicular with the ceiling but maintaining the 90 degrees angle of your hip.

From this position, move your leg to the both sides. When you do this, be sure that your hip and shoulder remain on the floor. After bringing your legs to both sides, stop in the center and return to the original position. Repeat the process as many as you can.

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The idea of tennis training workouts are typically unheard of at the club level of tennis and this type of tennis training is usually reserved for advanced tennis players. Beyond the beginner level, however is the small factors (tennis training workouts) that separate good players from average players.

If you’re a competitive tennis player, you are always looking for ways to improve. Practicing and improving your strokes is one way to get better. For many players, though, not much attention is paid to their physical conditioning.

The Reason For Doing Tennis Training Workouts

Tennis has become quite demanding on the body so much so that specific tennis training workouts have been designed. Sure, there are still some senior players at the club level who can beat younger and faster players by the quality of their shots, their intelligence in constructing points and their mental toughness.

But at higher levels, the fitter players always have an advantage. At the professional level, the best players in the world are also some of the best athletes in all of sports.

Each person has different anatomic and physiologic characteristics. There are certain areas that one person may need to pay attention to more than others. Some may need to focus more on diet and weight loss while others may need more strength or flexibility. To design a perfect tennis training workout for a specific player, he or she needs to identify the exact areas which need improvement most.

There are, however, some general principles that serve as guidelines for designing a workout plan and these are based on the components of fitness which are strength, flexibility, speed, agility and stamina.

Tennis Training Workouts: Strength Training for Tennis

Strength training for tennis players is now standard for pros ever since the successes of players like Ivan Lendl and Martina Navratilova. Strength increases the power of your shots and minimizes injuries by protecting the joints that are subject to repetitive stress.

A tennis training workout for improving strength makes use of free weights, resistance bands and cable machines. Additionally, core exercises and plyometric exercises are also incorporated. It is of the essence that the entire body be worked out from ground up.

Tennis Training Workouts: Lower Body Tennis Training

The lower body is crucial for tennis players because the proper execution of the basic strokes require a stable and balanced foundation as well as proper weight transfer.

Therefore, strong legs provide and advantage not just for speed but also for better stroking mechanics.

For the lower body, tennis training workouts should include free weight regular squats, split squats, lunges and calf raises.

Alternatively, machine leg presses and calf exercises can be done. The usual recommendation is to do each type of exercise in three sets of 15 repetitions each.

For a stronger core, abdominal exercises and lower back exercises should be done. The standard sit-up can be performed on the floor or on a stability ball. The obliques should also be exercised with twisting crunches. This is because the serve and the ground strokes require trunk twisting movements.

Tennis Training Workouts: Lower Back and Upper Body Exercises

Superman Exercise

For the lower back, back extensions or the “Superman” exercise can be done. The “Superman” exercise is performed while lying face down on the floor. The legs and arms are raised off the floor and held for a few counts then lowered and raised again. These exercises should be performed in 3 sets of 15-20 reps each.

Russian Twist

Another core exercise is the standing Russian twist. This makes use of a medicine ball which is held out in front of the chest at arm’s length. You twist to the left and back to the centre 10 times, and then repeat for the right side. Again, 3 sets are recommended.

For the upper body part of the tennis training workout, bench presses or push ups are good for the chest and shoulders. One-armed bent-over rows or cable machine pulls are good for the upper back. The shoulder is the first critical joint that needs strengthening because it is quite prone to develop repetitive stress injuries. Shoulder presses, lateral raises and forward raises can all be performed.

Tennis Training Workouts: Rotator Cuff Exercises

The rotator cuff should be strengthened as well. Exercises for this include external rotations of which there are several kinds. They can be done standing up with the arm free from the body, seated with the arm supported by the knee or lying on one side with the arm resting on a towel placed on the side of the torso.

Each of these exercises is done 15 times for 3 sets. It is imperative that not only the playing arm and shoulder be worked out but also the non-dominant side. Uneven muscular development makes the body prone to develop postural problems which can lead to a lot of other health problems including neurological and circulatory problems.

Tennis Training Workouts: Arm Strengthening

For the arms, dumbbell curls, triceps extensions, wrist curls, wrist extensions are all performed for both right and left arms. Again, 3 sets of 15 reps are recommended.

These not only strengthen but also protect the two other crucial joints which are the elbow and wrist. Like the shoulder, these joints are prone to injury.

There have been many tennis training workouts designed using the exercises mentioned. One particular example is a circuit program where squats, bench presses, back extensions, one-arm bent-over rows, lateral raises, oblique crunches, walking lunges, dumbbell bicep curls, overhead triceps extensions, wrist curls, wrist extensions and standing Russian twists are all done in sets consecutively.

To illustrate, after doing a 15 rep set of squats, immediately do a 15 rep set of bench presses and so on.

After completing all exercises, the whole process is repeated until 3 sets of each exercise have been done. There is also a particular rhythm to which the reps should be performed. Lowering of the weight should take two counts, followed by a pause of one count and then a lift of the weight taking one count.

The slower contraction used in lowering the weight develops muscle control while the quicker contraction used to lift the weight develops power. This routine is done only 3 times a week to allow the muscles proper recovery.

The Importance of Stretching in a Tennis Training Workout Program

Stretching exercises are also an integral part of any tennis training workout program to improve flexibility. Flexibility makes a player have smoother strokes and also helps reduce the incidence of injuries. There are two kinds of stretching: static and dynamic. Dynamic stretches make use of loose and full movements to gather momentum and stretch the muscles. These are best done during the warm up period. Arm circles, internal/external rotations, wrist circles and wrist flexion/extension exercises are done for the shoulder and wrist.

For the torso, standing trunk twists and diagonal chops to the knee are performed. For the lower body, toe and heel walks, long walks, alternate toe touching, straight leg swings and cross over hip stretches are used. Each exercise is done 10-15 times.

Static stretches, on the other hand, are best performed after playing or working out. These are the stretches that you hold for about 15 seconds. Calf stretches, quadriceps stretches, hamstring stretches, hip stretches and groin stretches are important for the lower body. For the torso, side bends and spinal twists are done. Shoulder stretches, forearm stretches and triceps stretches should also be performed.

Tennis Training for Speed and Agility

Speed and agility training are important so that a player can get to more ball and recover more easily for the next shot.

Plyometric exercises can be incorporated into a training program. However, these exercises are not recommended for beginners because they require a base level of strength and endurance because they are rather intense and if done improperly, may only cause injury.

Examples of these are the stair leaps, squat jumps, split squat jumps, side-to-side lateral jumps and ankle hops.

These exercises are done from 10 seconds to one minute. Proper form and maximum exertion are required. In other words, when you jump, you jump as high as you can for as long as you can while maintaining the right form.

For people with a lower level of overall fitness, jumping rope can be a good way to gain better footwork. There are also plyometric exercises for the upper body like the clap push ups or the various medicine ball throwing exercises. These can help increase the power of a player’s shots.

In tennis, sometimes the only way to win is to simply outlast your opponent by having greater stamina. Therefore, a tennis training workout should include aerobic exercises. The unique thing about tennis is that it involves bursts of intense physical activity followed by periods of rest. Consequently, anaerobic resistance is also required.

Endurance Training For Tennis

Aerobic exercises include long distance running, cycling and cross country skiing. The usual recommendation is to do these at least 3 times a week.

Anaerobic resistance is done by performing sets of repetitive footwork drills. For example, shuttle sprints can be done like a gym exercise – in 3 sets of 15 reps each.

A 1-2 minute rest is taken in between sets. Another drill is the four corners drill where the player stands at the centre T of the service line and then runs sideways to the right sideline, touches down with the hands, runs back to the starting point, and touches down again.

This whole process is repeated with the player running forward to the net, sideward to the left sideline and backward to the baseline.

Additionally, the player may run diagonally forward to the left and right net posts and diagonally backward to the left and right corners of the baseline. After a 1-2 minute rest, the exercise is done again. These exercises boost a player’s endurance while at the same time help out with improving footwork and movement.

Bottom line: Why You Should Incorporate Tennis Training Workouts

For many players, including some pros, working out is simply not a fun thing to do, however necessary. To keep training enjoyable, players can cross-train by participating in other kinds of sports like soccer, basketball, volleyball and swimming. For relaxation, golf is a good activity because it still engages some of the muscles that are used in tennis. Other alternatives include boxing, martial arts and even yoga.

Tennis training is not just about strokes, but also about total fitness. By going on a fitness regimen, the level of your game will definitely go up.

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