It’s summertime, and that is usually followed by a hyperfixation on tennis, as we are blessed with several tournaments during the warmer months here in the UK. We’ve certainly still got Wimbledon on the mind after the recent final, and it’s inspired many of us to pick up a racket and start trying to get our tennis skills up to scratch – but where to start? Below is a guide on how to get that tennis swing to really be YOUR thing on the courts this summer.
As we know, tennis requires a mix of speed, power, and endurance. While practice on the court is essential, targeted off-court training can enhance your agility, strength, and injury resilience. Here are five exercises to help you move better, hit harder, and stay strong throughout long matches.
1. Lateral Lunges for Better Court Coverage
Quick side-to-side movement is crucial in tennis. Lateral lunges strengthen the glutes, quads, and inner thighs, helping you change direction faster. Here is quick fire way to really own the courts:
- How to do it: Stand with feet hip-width apart, step to the side, and bend one knee while keeping the other leg straight. Push back to the start.
- Reps: 3 sets of 10 per side.
2. Medicine Ball Rotational Throws for Core Power
A strong core translates to more powerful serves and groundstrokes. Medicine ball throws train the rotational force needed in tennis swings.
- How to do it: Stand sideways to a wall, rotate your torso, and throw the ball explosively. Catch and repeat.
- Reps: 3 sets of 8-12 per side.
3. Jump Rope for Footwork & Stamina
Tennis demands quick, light footwork. Jumping rope improves coordination, endurance, and calf strength—key for staying agile during long rallies.
- Try: Alternate between single-leg hops and double-unders for variety.
- Duration: 5-10 minutes as a warm-up.
4. Single-Leg Deadlifts for Stability & Injury Prevention
Strong hamstrings and glutes help with explosive movements and reduce the risk of strains. Single-leg deadlifts also improve balance, which is vital for reaching wide shots.
- How to do it: Balance on one leg, hinge at the hips, and lower a weight while keeping your back straight.
- Reps: 3 sets of 8 per leg.
For more leg strengthening exercises, check out iFit’s Leg Strengthening regime and the NHS leg work out. Youtube is also a treasure trove of at-home workouts, and apps such as iFit offer more tailored exercises so you can always find something to suit you and your budget.
5. Reformer Pilates for Controlled Strength & Flexibility
Some tennis players incorporate Reformer Pilates into their training for its focus on controlled movements, core engagement, and flexibility. The machine’s adjustable resistance can help with:
- Core strength (important for rotational power)
- Hip and shoulder mobility (to prevent stiffness from repetitive strokes)
- Balance and stability (mimicking on-court adjustments)
A 2018 study in the Journal of Sports Science & Medicine found that Pilates improves dynamic balance in athletes (source), which could benefit tennis players.
Adding these exercises to your routine 2-3 times per week can enhance your tennis game. If you’re curious about Reformer Pilates, many athletes find it complements their strength training—consider trying a session to see if it works for you.
Have you decided to get on the Tennis courts and started to build up your Tennis fitness? Let us know below or via our social channels as we love to hear from you!
