Tennis Conditioning Workouts

Tennis is a fun sport that uses almost every muscle in your body but you will probably see the most improvement in your training by working out your core, legs and arms. Let’s jump right in and look at the movements used in Tennis.

Tennis Training – Movements and Muscles Used

Running and pivoting: Agility & speed are key in making sure you get your body in the right position to hit the tennis ball with great force and direction. Ankle and calf strength are essential as sprained ankles is one of the most common injuries. Training your forearms and biceps will also help prevent the common tennis elbow injury which is quite painful and debilitating since we use these same muscles when typing on the computer so much these days.

Core rotation: abs and lower back are used to develop momentum when rotating your torso.

Swinging racket: with this movement your upper back (lats) and shoulders swing the racket while the biceps and forearms come into place to hit the ball.

Tennis Conditioning Workout – Cardio Routine

Improving your running speed and increasing your ability to quickly shift your feet in several different directions is going to be quite important in improving your tennis game. Try this cardio routine 2-3 times a week.

·        5 minute warm-up on treadmill (aim for 5-6mph)

·        10 mins jumping rope

·        20 minutes interval training on a treadmill (intervals of 2 minutes at 6mph, 30s at 8.5mph)

·        8 minutes running sideways on field or treadmill (switch sides every 2 mins)

·        5 minute cool-down on treadmill (5-6mph)

Tennis Conditioning Workout – Strength Training Routine

The focus in your strength training routine is to increase the strength of your core, arms/shoulders, lats and of course legs. Try this workout 2-3 times a week and make sure to track your results.

***All exercises 3 sets and aim for 12-14 reps with rest periods of 30-60s between sets.