Energy is the key to ace each tennis match. Strength training in tennis benefits to prevent injury, increase muscle coordination. It is essential for young players as it enhances performance. It helps the players to hit the ball faster and with more power. 

 Strength coaching is safe and effective when conducted and demonstrated accurately. Yet, there exist possibilities of getting a little injured. It does not harm bones or any other body parts at a young age. In fact, not having proper training may raise the risk of damage. The aim of strength exercise is developing resistance and not weight lifting. Players should strengthen the rotator cuff muscles to maintain a proper balance of shoulders. It also helps in increasing bone density. 

The best way is to start with bodyweight exercises. They help the players to manage their body weight during the game. Such workouts involve push-ups, pull-ups, sit-ups, squats, crunches. One can even perform pulling exercise on the shoulder to train rotator muscles. Such exercises strengthen the core muscles, which stabilize the body. They help in proceeding to superior exercise.


To advance to complex exercises, the players should be mentally and physically fit. Proper supervision and techniques are important to ensure risk-free training. 


Strength Training for Tennis: Upper Body Exercises

The chest shoulder, arms, and upper back should be trained before playing tennis. The freehand exercise needed for the mentioned parts are:

  • pull-ups
  • push-ups
  • dumbbells
  • rowing scapular muscles
  • stretching shoulders
  • lifting bands or free weights
  • Throws- side and chest.

Strength Training for Tennis: Lower Body

The lower body is the main area for strength and endurance. It can increase the power of your strikes by providing a kinetic chain. This is important to adapt to running and frequent changes.

  • Deadlift
  • Squats
  • Machine leg presses
  • Hamstring
  • Calf raise
  • Jumps- ankle, side.
Bodybuilder exercising with barbells in the gym

Strength Training for Tennis: Core Exercises

Core muscles help in gaining resistance and endurance. This includes the abdomen and the lower back. 

  • Crunches- both side and upper
  • superman exercise
  • Russian twists.



Doing weight exercises also helps players adapt to the style of the game.

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