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Game, Set, Match: The Ultimate Guide To 5 Tennis-Specific Exercises

Are you a tennis enthusiast looking to up your game?

Improving your court performance can be done through regular practice and dedication, but there are also certain key exercises for tennis players that have been proven time and time again to boost physical capabilities.

Whether looking for an edge over the competition or striving for personal development as an avid player, diving into these exercises will help increase strength, power, agility, flexibility, and more.

Read on to learn about our top five unique drills tailored specifically towards becoming a better tennis player:

Best Exercises For Tennis Players

Now, we will go over the top 5 tennis exercises and workouts that any tennis fan will find beneficial:

1. Lateral Lunges

Lateral Lunges

Lateral lunges could be the best strength exercises for tennis players to up their game. It helps to strengthen your lower body and improve your lateral movement on the court.

When performing the lateral lunge, make sure to keep your knee in line with your toes and not let it extend beyond them. Also, keep your core engaged and your back straight throughout the exercise.

How To Do Lateral Lunges?

  • Begin by standing with your feet shoulder-width apart and your hands on your hips or clasped in front of your chest.
  • Take a large step to the side with your right foot, keeping your left foot firmly planted on the ground.
  • Bend your right knee and lower your body down into a lunge, keeping your left leg straight.
  • Keep your chest up and your back straight as you lower your body down.
  • Push off your right foot and return to the standing position.
  • Repeat on the other side by taking a large step to the left with your left foot, keeping your right foot firmly planted on the ground, and bending your left knee while keeping your right leg straight.

2. Pogo Jumps

Pogo Jumps

This at-home tennis exercise can help you develop explosive power and quickness on the court, allowing you to move quickly and efficiently to hit every shot.

When performing pogo jumps, make sure to keep your knees slightly bent to absorb the impact of each jump and protect your joints.

How To Do Pogo Jumps?

  • Stand with your feet shoulder-width apart, and your knees slightly bent.
  • Begin by jumping up and down on the balls of your feet, keeping your heels off the ground.
  • As you jump, keep your feet close together and your arms by your sides.
  • Land softly on the balls of your feet and immediately jump back up again.
  • Repeat this movement for several reps, aiming to jump as high as you can with each jump.

3. Overhead Med Ball Slams

Overhead Med Ball Slams

It is one of the best exercises for tennis players that can help develop the strength and power needed to hit powerful shots on the tennis court.Bottom of Form

Try incorporating overhead med ball slams into your regular tennis workout routine by performing several sets of 8-12 reps, resting for a brief period between each set.

How To Do Overhead Med Ball Slams?

  • Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
  • Lift the ball overhead, keeping your arms straight and your core engaged.
  • Quickly slam the ball down onto the ground in front of you with as much force as possible.
  • As the ball bounces back up, catch it and immediately lift it back overhead.
  • Repeat the movement for several reps, aiming to slam the ball down as hard as you can with each repetition.

4. Continuous Lateral Bound

Continuous lateral bounds are a plyometric workout for tennis players that can help improve lateral movement and agility on the tennis court.

When performing continuous lateral bounds, make sure to land softly on the balls of your feet and immediately push off with the opposite foot.

How To Do Continuous Lateral Bound?

  • Stand with your feet shoulder-width apart, with your knees slightly bent and your arms by your sides.
  • Take a large lateral bound to the right, landing on your right foot and pushing off with your left foot.
  • As soon as you land on your right foot, quickly push off with your right foot and take another lateral bound to the right.
  • Repeat this movement, bounding continuously to the right for several reps.
  • After completing several reps to the right, switch directions and perform the same movement to the left.

5. Plank With Rotation

Plank With Rotation

Plank with rotations is probably one of the best to increase endurance for tennis.

This exercise can help improve your core stability and rotational strength, which will assist you in taking your tennis game to a whole new level.

How To Do Plank With Rotation?

  • Begin in a high plank position, with your hands directly under your shoulders and your feet hip-width apart.
  • Engage your core and glutes to keep your body in a straight line.
  • Lift your right hand off the ground and rotate your body to the right, reaching your right arm up towards the ceiling.
  • Hold the position for a few seconds, then return your right hand to the ground and repeat on the left side.
  • Alternate between right and left rotations, aiming to perform several reps on each side.

Final Words

Tennis is an exciting sport to participate in, so don’t let any injury setbacks dampen your enthusiasm. You can easily prevent future injuries by including the aforementioned five exercises in your routine.

Of course, this list isn’t exhaustive, and there are many other great tennis-specific exercises out there that you can try for yourself.

Not only will this help you stay fit and functional on the court, but it will also protect you from any common tennis-related injuries.

So, what are you waiting for? Get out and start putting these effective tennis drills and workouts into action.

Remember, slow and steady wins the race – each exercise should be completed with proper form and technique in order to gain maximum benefit.

Here’s to a fit season full of fun on the court.