Tennis Strength Training
Tennis strength training isn't about getting big — it's about getting explosive, stable, and resilient. Rotational power, shoulder stability, leg explosiveness, and core strength.
Principles
Rotation over isolation (med ball throws, woodchops). Single-leg work (lunges, step-ups). Explosive at 60-75% max. Include shoulder/wrist prehab.
Day 1: Lower Body
Goblet Squat 3x12, Bulgarian Split Squat 3x10 each, Box Jumps 3x8, Lateral Lunges 3x10 each, Calf Raises 3x15, Glute Bridges 3x15.
Day 2: Upper Body + Rotation
Push-ups 3x15, Dumbbell Row 3x12, Med Ball Rotational Throw 3x10 each, Band External Rotation 3x15, Pallof Press 3x10 each, Face Pulls 3x15.
Day 3: Core + Speed
Plank 3x30-45s, Dead Bug 3x10 each, Agility Ladder 5 min, Sprint Intervals 6x20m, Lateral Shuffles 6x10m, Woodchops 3x12 each.
On-Court Aids
Agility ladder ($34.95), cones ($14.95), resistance swing trainer ($34.95).
Recovery
Recovery protocol, stretching, shoulder prehab. Don't train day before a match. See conditioning program.
Build tennis-specific strength
Agility ladders, resistance trainers, training aids.