Tennis Workout: Best Fitness Exercises

beginner level

Tennis Workout Stabilization: Beginner

Looking for tennis programming? Find the best exercise for health and fitness here.

In order to improve tennis performance, one must develop static and dynamic stability.

The focus of this workout is to improve neuromuscular efficiency (brain-muscle communication), increase postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. This workout will serve as a base for the strength and power conditioning that will follow.

This workout is designed to last up to four to six weeks and should be done in conjunction with a total body workout. The following exercises are to be performed in a vertically loaded fashion with 90 seconds of rest at the end of each circuit.

Tennis is a game that requires full body strength, agility, and coordination to play well. A good player must be quick on their feet and be able to shift, lunge, stop, turn, and shift their weight in a split second in order to execute a shot. As you might expect, the power of a shot is not primarily derived from the arms. It is instead the coordination of your weight shifting, shoulder turning, trunk coiling, and arm swinging that allows you to make contact at the precise moment. The sum of each perfectly timed movement generates the momentum required to power your shots. Your arm will never be able to come close.

This level of athletic strength and agility necessitates not only tennis practice and training, but also significant strength and fitness training. In other words, don't play tennis to get in shape; rather, get in shape to play tennis. A beginner must establish a foundation of strength and agility in key areas of the body, including the upper and lower bodies, forearm, wrist, rotator cuff, and core.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

In the News

Get your position on the beta-tester waitlist today.

The waitlist is an exclusive, limited time offer. Seats are numbered. Enter your details below today.

Risk free. No credit card needed.