Tennis Players Attention: 7 Indoor Exercises That Will Increase Strength, Endurance, and Skill on the Court

Tennis season is in full swing, and many amateur tennis players are looking for ways to improve their game without extra hours on the court. Special exercises in the gym will help strengthen your legs, core and shoulders, develop explosive strength and reduce the risk of injury — this is what experts and research data say.

Why tennis players need a gym

Tennis is not only about hitting technique, but also a serious load on the whole body, xrust warns. According to research, playing racquet sports promotes longevity, but without proper training, the risk of problems with the knees, shoulders and lower back increases. Tennis and fitness expert Isla Smith (LTA coach, Les Mills) emphasizes that success on the court depends on the connection between the legs, core and shoulders. The legs provide power from below, the body provides rotation, and the shoulders provide the final impulse.

In Russia, where tennis is popular among adults and children (from clubs in Moscow and St. Petersburg to regional sections), many players aged 30–50 combine the court with work. Working out in the gym 2-3 times a week will help you progress faster and play longer without pain. Equipment is available in any fitness club: dumbbells, medicine balls, platforms. Prices for home equipment — from 1500–3000 rubles. for a pair of adjustable dumbbells up to 2000–5000 rubles. for a medicine ball 4–8 kg.

7 key exercises for tennis players

1. Medicine ball throws

Excellent exercise for developing rotational strength of the body and simulating blows. Technique: hold a medicine ball (3-8 kg) with both hands, throw to the side as a forehand and backhand — at a partner or a wall. 3 sets of 8-12 reps per side. Isla Smith recommends use in warm-up or main part. This develops explosive power, important for serving and cutting shots.

2. Squats (Squats)

Building on Strong Legs – In tennis, you often have to play on one foot or in an awkward position. Technique: feet shoulder-width apart, dumbbells in hands or on shoulders. Squat until your thighs are parallel to the floor, then stand up powerfully. Can be done with a jump (plyometrics) for explosive power. 3–4 sets of 8–12 reps. Single variations (on one leg) are especially useful, but start with the classics.

3. Lunges

Develops quadriceps, hamstrings, glutes and balance. Technique: Step forward, to the side or back, lower until your back knee touches the floor (or almost). Vary the directions — just like on the court. Slowly down, explosively up. 3 sets of 10 times per leg.

4. Skaters

Improves lateral stability, balance and individual leg strength. Technique: jump to the side and land on one leg, the other behind. Help with your hands for impulse. You can use sliders. 3 sets of 10–15 per side.

5. Exercises to open the hip joints (Hip openers)

Many tennis players suffer from tight hips due to constant rotation. Recommended poses: pigeon, runner's lunge or swan. Hold for 20–60 seconds per side. Add at the end of your workout or separately as a cool-down.

6. Plank and its variations (Plank)

class=»notranslate»>__GTAG11__A strong core is the basis for stability during impacts and changes of direction. Technique: classic forearm plank, side plank, with arm/leg raise. Hold for 30–90 seconds, 3 sets. Russian twists with a medicine ball will add to the rotation.

7. Romanian deadlift (Romanian Deadlift)

Strengthens the posterior chain of muscles (hamstrings, glutes, back) — critical for injury prevention and powerful movements. Technique: with dumbbells or a barbell, bend forward with a straight back, move your pelvis back. 3 sets of 8–10 reps.

How to implement in training

class=»notranslate»>__GTAG11__ Beginners: 2 times a week for 40–50 minutes after the court or on a separate day. Warm up for 5–10 minutes (cardio + dynamic stretching), then strength training, cool down. Advanced: Combine with plyometrics (jumping) and band work. Pay attention to your technique — it’s better to use less weight, but correctly.

According to experts (including Russian general physical training programs for tennis players), regular strength training improves the speed of the first step, endurance in long rallies and reduces injuries.

Consultation with a trainer or doctor is required, especially if you have problems with your back or joints. Russian gyms (for example, World Class, X-Fit networks) often have programs for racquet sports.

Tennis is not only talent, but also smart preparation. Add these exercises and you will feel the difference in just 4-6 weeks. Play longer, stronger and have fun!

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Xrust Tennis players, attention: 7 exercises in the gym that will increase strength, endurance and skill on the court