7 Key Resistance Band Training Exercises

7 Key Resistance Band Training Exercises

Resistance band training is very popular amongst tennis players because it’s inexpensive, convenient, fun and delivers results.

During resistance band training you are using an elastic rubber tube, loop- or flat band to perform the various exercises.

The resistance bands come in different sizes, lengths and resistance levels and hence are appropriate for all age groups and skill levels – you can even customize some of them.

You can get started with resistance band training for as little as $5 or you can go all out and spend up to $250, depending on your budget and training needs.

The resistance bands are suitable for water (e.g. Aqua Versa-Tube tubing for chlorine resistance) and land-based activities and you can also get them latex-free in case you have allergies.

Some resistance bands come with additional equipment, e.g. waist straps or other anchor straps, which can be used for workouts at home or on tour.

resistance band with ankle cuffs
© by Phil Halfmann | all rights reserved

From a tennis conditioning standpoint, resistance band training is great because:

  • you don’t only target the prime movers but also engage the respective stabilizer musculature
  • it engages the musculature during concentric and eccentric muscle activation
  • you can use it for all kinds of training such as core training, stabilization, strength training, plyometric exercises and speed training

If you are scared that they snap and might hurt you then simply get the resistance bands that come with a safety sleeve.

resistance band with safety sleeve
© by Phil Halfmann | all rights reserved

Now, product durability can be an issue for tall and very strong individuals. This can be seen, for example, when you are using cuffs that you can place around your ankles.

A simple solution to that problem is to get the customizable bands and simply strap them around your ankles.

So overall, there isn’t an excuse for why you shouldn’t own some and use them for your training!

Advantages of Resistance Band Training

resistance band training
© by Phil Halfmann | all rights reserved
  • Suitable for various forms of training
  • Engages prime movers and stabilizer musculature
  • Allows for concentric and eccentric work
  • Inexpensive – great value
  • Easy to store
  • Light weight/portable


  • Durability

Types of Resistance Bands

3 types of resistance bands
3 types of resistance bands
  1. Tube bands – with handles and without, with safety sleeve and without
  2. Loop bands
  3. Flat bands

Resistance Band Training Is Suitable For

If you experience shoulder pain your rotator cuff musculature may be weak. Luckily for you we may have a solution for you. Check out Rotator Cuff Injuries and 3 Non-Surgical Treatment Options.

Which Resistance Band Is For You?

4 color-coordinated tube resistance bands
4 color-coordinated tube resistance bands
  1. Extra Light, Yellow: use it if you are a child, new to exercise or perform a rehabilitation program
  2. Light, Green: good to start for many female recreational players or teenage girls
  3. Medium, Red: ideal to start with for most male recreational players and teenage boys
  4. Heavy, Blue: good for advanced-level athletes to train larger muscle groups
  5. Extra Heavy, Black: good for professional level athletes for strength training
  6. Ultra Heavy, Gray: good for strong professional level athletes

This is an example. Colors and corresponding level of resistance may be different – so please double check before you make a purchase.

Dynamic Warm Up & Rotator Cuff Strengthening

Training Zone

In this section we provide you with some more resistance training workouts you may be interested in to optimize your training: