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Tennis is one of the most physically dynamic sports around. Tennis includes aspects of stamina, speed, strength, accuracy, and agility all at once. Developing all of these skills can be difficult but tennis players know that in order to be the best they need to have the best workout plan. This article will talk about some of the best workouts and exercises you can do to develop your skills as a tennis player.

Lower Body

During a tennis match, the ability to quickly sprint, dive, turn, or lunge for a ball is essential in keeping the game going. A key part of any tennis workout plan is to work the lower body and prepare it for the constant stop and start it will be withstanding. Here are some exercises to incorporate into your tennis workout routine

  • Lunges
  • Deadlifts
  • Squats
  • Leg Press
  • Calf Raises
  • Front Squats

There are plenty of other lower body exercises that can be utilized for tennis players but these are some of the main points to consider. Tennis players are constantly straining themselves to lunge for a ball or quickly run to the other side of the court for an epic save. Try out these exercises to gain maximum benefits during the game.

Upper Body

Just as important training the lower body is training the upper body for constant movement and strain. The most used parts of the body are shoulders, biceps, forearms, and wrists. Tennis players constantly have to switch the positioning of their rackets to accurately hit the ball in a certain way to try and score. Here are some basic upper body exercises tennis players can do to tone and strengthen.

  • Row
  • Bicep Curls
  • Lat Pull-Down
  • Bench Press
  • Shrugs
  • Overhead Tricep Extension


All the lifting and exercising will not mean anything if the player can not keep up with the fast-moving game. Always incorporate a strong amount of cardio into a tennis workout. Some days should be designated just for working on cardio. Cardio machines such as treadmills, Ellipticals, and rowing machines are great ways to work on cardio. Weather permitting, running outside is an even better option in training for cardio.

There are many other exercises and workout programs that tennis players use to develop their skills. The article gives you a small amount of info for you to start working on your tennis-playing skills!