Top 6 Best Tennis Exercises for a Better Game

Although remember that before, we must correctly choose our adult tennis racket according to our level of play; tennis rackets for beginners, intermediate or advanced.

Probably no sport can beat tennis(not even Badminton!) by the range of fitness required to play at an advanced level. However, it depends on the tennis session and our background.

Despite seeing those two old guys with guts that hit the ball on your club’s tennis court, tennis really demands an athlete’s highest physical condition to compete.

If you want to challenge the best in this sport and win tournaments, you will have to get in shape to have enough physique to win long and lasting matches. And to do that, you need excellent tennis planning for adults. We have also published the best tennis racquet for beginners in 2019.

With this information, here we show you the best tennis exercises for adults, but if we receive feedback (for example in comments, ahem, ahem) we promise to write different posts between tennis initiation games, tennis exercises for advanced or tennis games for Children who will also serve to improve any player:

Best Tennis Exercises for Adults: The 6 that should not be missed in any tennis training


best tennis exercisesThe “strides” are excellent tennis exercises for adults because often the same position is usually performed as in strides in a total or partial way when trying to reach a stroke, for example, a backhand stroke. The higher the level of your game, the more aggressive the game used on the court, while your opponent places the ball from side to side, both short and long.

Single leg exercises, such as strides, are wonderful for strengthening the knee and ankle joints and help limit lower body train injuries.

The benefits for a tennis player are obvious: perhaps only basketball and football match the amount of stress exerted on the ankle, as does tennis. For your training, perform five sets of 10 strides per leg. Use a bar or dumbbell, or even the racket itself to increase the resistance, since it would be too easy for you to do it without any weight.



Exercises with elastic bands applied to tennis are also excellent for a player’s legs, and many of the

Best professionals use them quite frequently. The exercise would be carried out as follows:

Stand with both feet on the resistance band (easily available in any gym or tennis store ) and hold one end in each hand. When you cross your hands, the band forms an X. Pull it hard and take one step to the right 10 times, then take 10 steps to the left, keeping the tension in the band.

These types of lateral movements are common in tennis, and elastic band exercises will help your buttock muscles exercise correctly. When you do these exercises, you will see that when you are not wearing bands and running on the track, your legs will feel light and free. You will reach many more hits than you used to reach.



A type of exercise called “glute bridge” (Glute Bridges, for Anglo-Saxon hahaha) is also highly recommended to be included in our routine of tennis exercises for adults. Most athletes do not get the full benefit of having strong buttock muscles, but tennis players often need them during a game. These muscles develop speed like few other tennis exercises, improving the explosion.

Remember that speed and speed are different things; Think quickly as speed in a very short and small space, precisely the kind of physical attribute you will need as a tennis player.

To make a glute bridge, lie on your back with your knees bent at 90 degrees and your heels on the floor. Push your hips from the floor as high as you can and squeeze your buttocks and hamstrings. Pause for a second, then go down again.

Once you’ve reached the point where you can do three sets of 12 reps, you can make the buttocks bridges more difficult by placing your feet on a bench and then doing them with one leg at a time. This movement is a great exercise for tennis.



The medicine ball is a basic element in the strength training of many important players and they are rarely part of the adult tennis exercises of a non-professional tennis player, which we consider a big mistake.

When you do a search on the Internet with the hope of obtaining secrets for the training routines of Nadal and Federer, you will see many videos that include medicine balls. That is because they are fantastic for many tennis moves.

Here we show you a way to incorporate the ball into your tennis exercises: hold a medicine ball with both hands and stand perpendicularly to a wall, a few centimeters away. Turn the body explosively and send the ball as hard as you can against the wall. Be sure to squeeze your abdominal muscles while pushing your arms forward.

Professional tennis player performing a tennis ball exercise with a medicine ball

Do five sets of five reps per side and use a moderately heavy ball. You will feel the benefit of this movement immediately while training chest, shoulders, triceps and abdominals, the type of full-body training that all tennis players need. While working with the ball, try to generate as much speed and power as you can.

As you continue with this exercise, you will see how your throws will be faster and faster, just as the rebounds will get longer and faster.

Now that you know one of the star exercises of the professionals, you have no excuses: the medicine ball is the pump for tennis.



Chin-Ups (same as the dominated ones, but with the palms facing inwards): For tennis, having a high back and strong shoulders is also important, however, these muscles rarely work as much as they should. Remember that in any tennis training, adult tennis exercises must fully cover all of the body’s muscle groups.

One of the best exercises for the upper back are chin-ups or dominated with a reverse grip. Find a bar in your gym or club, or place one at home, and using a closed grip with your palms facing you, perform five sets of eight repetitions if you can. If not, use a resistance band to help you get up.

The dominated ones have been used for a long time to build a set of muscles in the shoulders and the upper part of the back strengthened, which makes them a great movement as part of your tennis exercises.

You will notice results quickly as your serve increases speed thanks to the dominated ones. You will lose the account of the ace’s (direct serves) that you make to your opponents.



Y-Raises (“Y raise” for the Yankees): Another great adult tennis exercise, which strengthens the rotator cuff and scapular stabilizers, two muscle groups that tense sooner or later and, often, while He plays tennis.

To do a Y-lift, lie in the prone position while holding two light dumbbells. Raise your hands up in front of you while keeping your elbows straight.

Pause for a second and then lower, then repeat the elevation again. You can also do these “Y raise” on a large ball, “fitness” type to get a better range of motion and not bow your lower back. Once you do some of these lifts, you will understand why very light weights are a necessity. Protecting rotator cuffs from stress will prevent you from unnecessary injuries and having to stop to recover physically.

With this list of the six best tennis exercises for adults, you will get on the right path to become a stronger and fit player. Many of these exercises, or derivatives thereof, are performed by the best players around the world. You may not reach that level, but you will become one of the strongest players in your club, and that will lead to more victories than ever.


Tennis brings together many aspects of physical fitness in every challenging game, from strength to speed through agility or flexibility. And do not forget, resistance is necessary to last hours on a court against a difficult game. Tennis players are strong, fast, agile and flexible, and can last longer than any other athlete.

Don’t you believe me? Watch Nadal vs Djokovic at some time and look at soccer players or even basketball players who can keep up. Other evidence would be the following: the next time you see a professional game, see how many times players make rhythm changes with a backhand, how often they move from one side of the court to the other, how much energy they have even after three hours on the track, striving as titans, much more than many athletes can do even at the beginning of a competition.

Therefore, if you want to reach a physique that allows you to play at a high level, it will help you to perform the adult tennis exercises mentioned below with some frequency.

Do you need more evidence that tennis fitness outperforms all other sports? Watch a video of the king of kings, that is, Roger Federer performing a backhand blow to one hand. Because in addition to physical fitness, tennis techniques, knowing tennis handles or types of tennis training, is very important.

Finding a list with the best adult tennis exercises can be a challenge because many aspects of fitness must be improved, so limiting them to a single list is almost impossible. For example, tennis players do not want to be affected by all the tension that is usually generated in their muscles, since it will be harmful during an extensive match.

Nor do they want to do exercises that only develop resistance, because they have many explosive movements to perform in the course of a match. In the same way, they do not simply want to grow powerful muscles because they must play at a high level for several hours, which could be a serious disadvantage.