Tennis strength training is essential in improving performance on the tennis court by maximizing force output and optimizing transfer of energy throughout the body at the point of action. The overall goal is to become a more powerful athlete and we have 39 exercises for you!
Tennis strength training can be divided into two categories. On the one hand we have strength training and on the other hand is athletic strength training for performance (conditioning). What’s the difference?
Strength training can be defined as the application of high force against a heavy resistance whereas conditioning is the repeated application of force against a lighter resistance (= athletic strength training for performance).
In other words, the focus during athletic strength training for performance is higher movement speed with light resistance so you can challenge the metabolic energy systems. Whereas during tennis strength training the emphasis is on generating a high force output using heavy resistance.
Why are we training like this? Because the ultimate goal is to become a more powerful athlete!
For more information take a look at “Power Training: How to Become A Powerful Tennis Player” and “Why Athletic Strength Training for Performance Makes Sense”.
Following you’ll find a comprehensive list of tennis strength training exercises for both categories – Conditioning for Strength & Athletic Strength Training for Performance. You can use them for your training program.
Training Factors For Tennis Strength Training
Most of the factors for conditioning for strength complement speed or velocity as well. At first, the ability to sustain power output is the focus because you need to be able to perform on the tennis court over a period of time. There is repeatability of the action!
If you can do something well only once, overall performance will suffer because you have to repeat the actions for success. For example, during a tennis match power needs to be sustained for approximately 15 second durations, with at least 60 minutes of repeatability.
Therefore, the applied force depends on the ATC-CP energy system efficiency whereas the conditioning force, Athletic Strength Training for Performance, relies more on glycolytic pathways.
That’s the difference between applied force and the conditioning force and the reason for maximizing energy system efficiency and thresholds.
Tennis Strength Training Exercises
Back Squat
The back squat is a compound resistance training exercise to strengthen the hip- and knee extensors.
Bend Over Row
The bend over row is a compound resistance training exercise to strengthen the muscles of the shoulder girdle and elbow flexors.
Forward Lunge
The forward lunge is a compound resistance training exercise to strengthen the hip- and knee extensors.
Front Squat
The front squat is a compound resistance training exercise to strengthen the knee- and hip extensors. It also prepares you for more complex movements during Olympic lifts.
Lateral Lunge
The lateral lunge is a compound resistance training exercise to strengthen the hip abductors, knee- and hip extensors. The exercise also prepares you for lateral movements.
Lateral Squat
The lateral squat is an essential compound resistance training exercise to strengthen the hip abductors, hip- and knee extensors. The exercise enhances your lateral movement abilities.
Lateral Step Up
The lateral step up is a compound resistance training exercise to strengthen the hip abductors, knee- and hip extensors. It enhances your lateral movement capabilities.
Modified Deadlift
The modified deadlift is a compound resistance training exercise for individuals with pelvis flexibility issues to strengthen the hip- and knee extensors.
Overhead Squat
The overhead squat is a compound resistance training exercise to strengthen the hip extensors. The exercise prepares you for more complex movements, like the Snatch.
Romanian Deadlift (RDL)
The Romanian deadlift is a compound resistance training exercise to strengthen the hip- and trunk extensors. The RDL prepares you for Olympic lifts and enhances pelvis flexibility.
Standing Military Press
The standing military press is a compound resistance training exercise to strengthen the musculature of the back and shoulders. The military press prepares you for Olympic lifts.
Step Up
The step up is a compound resistance training exercise to strengthen the hip- and knee extensors. In addition, the exercise helps you to improve neuromuscular system efficiency, coordination and body control.
Traditional Deadlift
The traditional deadlift is a compound resistance training exercise to strengthen the hip- and knee extensors. The deadlift prepares you for Olympic lifts.
Upright Row
The upright row is a compound resistance training exercise to strengthen the shoulder abductors and muscles of the shoulder girdle used during the serve.
External Shoulder Rotation
External shoulder rotation is a resistance training exercise to strengthen the external shoulder rotators. It enhances synergy of the neuromuscular system and improves muscular endurance of the rotator cuff musculature.
Internal Shoulder Rotation
The internal shoulder rotation is a resistance training exercise to strengthen the shoulder rotators. The exercise enhances your function of the neuromuscular system.
Russian Twist
The Russian Twist is a resistance training exercise to strengthen the core, particularly the musculature used during powerful shots.
Shoulder Abducted External Rotation
The Horizontal Abducted External Shoulder Rotation is an essential resistance training exercise to strengthen muscles of the rotator cuff.
Shoulder Abducted Internal Rotation
The Horizontal Abducted Internal Shoulder Rotation is a resistance training exercise to strengthen muscles of the rotator cuff.
Supine Hip Lifts
The Supine Hip Lifts is a calisthenic training exercise to strengthen the core.
Supraspinatus Lateral Raise
The Lateral Raise with Rotation is an essential resistance training exercise to strengthen muscles of the rotator cuff.
Toe Touches
Toe touches is a calisthenic core training exercise to strengthen the distal (lower) end of the trunk flexor musculature used during shots.
Athletic Strength Training for Performance Exercises
Athletic strength training for performance basically consists of four distinct categories:
- Asymmetrical Loading
- Low Back
- Lunge & Presses
- Transverse Exercise
Asymmetrical Loading Exercises
Bilateral Squat to Forward Press
The Bilateral Squat to Forward Press is a strength for performance exercise for advanced athletes to improve energy transfer, body control, stability and coordination for more powerful shots.
Reverse Lunge to Forward Press
The Reverse Lunge to Forward Press is a strength for performance exercise for beginners. You can improve energy transfer, body control, stability and coordination for more powerful shots.
Lateral Squat to Barbell Rotation
The Lateral Squat to Barbell Rotation is a strength for performance exercise for advanced athletes. They improve energy transfer, body control, stability and coordination for more powerful shots.
Lateral Lunge with Barbell Rotation
The Lateral Lunge with Barbell Rotation is a strength for performance exercise for pro athletes. You can improve energy transfer, body control, stability and coordination for more powerful shots.
Low Back Exercises
Supine Bridging
The Supine Bridging is a calisthenic low back exercise for beginners to improve energy transfer, hip extensor strength, trunk extensor strength and body control for more powerful shots.
4 Point Prone Contra-Lateral Limb Raises
The 4 Point Prone Contra Lateral Limb Raises is a calisthenic low back exercise for beginners to improve hip extensor strength, trunk extensor strength, core stabilization, balance and proprioceptive capabilities.
Assisted Prone Physio Ball Trunk Extension
The Assisted Prone Physio Ball Trunk Extension is a low back exercise for beginners to improve hip extensor strength, trunk extensor strength, core stabilization, balance and proprioceptive capabilities.
Lunge & Presses
Forward Lunge & Press
The Forward Lunge and Press is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.
Lunge Push Off to Overhead Press
The Lunge Push Off to Overhead Press is a strength for performance exercise for advanced athletes to enhance hip extensor speed, energy transfer, body control, stability and coordination for more powerful shots.
Lunge Push Off to Power Press
The Lunge Push Off to Power Press is a strength for performance exercise for pro athletes to enhance hip extensor speed, energy transfer, body control, stability and coordination for more powerful shots.
Forward Lunge to Single Arm DB Overhead Press
The Forward Lunge to Single Arm DB Overhead Press is a strength for performance exercise for advanced athletes to improve energy transfer, body control, stability and coordination for more powerful shots.
Front Squat to Press
The Front Squat to Press is a compound exercise to improve neuromuscular system efficiency and strengthen the hip- and knee extensors.
Squat to Single Arm Dumbbell Overhead Press
The Squat to Single Arm Dumbbell Overhead Press is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.
Transverse Exercises
Bilateral Lunge with Bar Rotations
The Bilateral Lunge with Bar Rotations is a strength for performance exercise for advanced athletes to improve energy transfer, body control, stability and coordination for more powerful shots.
Bilateral Squat with Bar Rotations
The Bilateral Squat with Bar Rotations is a strength for performance exercise for beginners. You can improve energy transfer, body control, stability and coordination for more powerful shots.
Lunge with Bar Rotations
The Lunge with Bar Rotations is a strength for performance exercise for advanced athletes. You can improve energy transfer, body control, stability and coordination for more powerful shots.
Forward Lunge DB Reach to Overhead Press
The Forward Lunge DB Reach to Overhead Press is a strength for performance exercise for advanced athletes. They can improve energy transfer, body control, stability and coordination for more powerful shots.
