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Tennis requires agility, speed — and a whole lot of muscle. The game’s swings, serves, and side-to-side shuffles call on your calves, hamstrings, and quads, as well as your glutes, biceps, and triceps, says trainer Jennie Graham. Here’s how to train them all off the court.
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Weighted Squat
Graham also recommends squats to work the lower body. Hold a weight for a challenge.
- Feet shoulder-width apart.
- Push hips back to squat.
- Make sure knees don’t extend past toes.
- Squeeze glutes, push into heels to stand.
- Do 3 sets of 10 reps.
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T-Raises
Graham says this works the upper body for a more powerful swing.
- Feet shoulder-width apart.
- Dumbbells at hips.
- Bend knees, hinge so torso is parallel to floor.
- Lift arms straight out to shoulder height.
- Draw shoulder blades in, keep back flat.
- Do 10 reps, 3x.
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Deadlift
Coach Allison Sizemore likes these to work the calves, back, and glutes.
- Sit hips back, bend knees.
- Hinge forward, grab weights.
- Push into floor. Keep arms straight as you bring hips forward to stand.
- Push butt out, reverse move to lower weight.
- Do 5 reps, 3x.
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Split Squats
Trainer TJ Mentus says this move targets each leg separately for improved balance and agility on the court.
- Step one foot forward.
- Lower back knee to ground.
- Both knees will be bent 90 degrees.
- Stand back up, squeeze glutes.
- Do 8-12 reps, 3-4 sets.
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Bench Press
Tennis pro Mario Musa says stronger shoulders and triceps equal a stronger stroke.
- Lie on bench.
- Grab barbell with a medium grip-width.
- Unrack bar with straight arms.
- Lower bar to mid-chest.
- Press bar back up until arms are straight.
- Repeat 10 reps, 4x.
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Seated Shoulder Press
This move hits the deltoids for a better backhand, says Musa.
- Sit on bench, dumbbell in each hand.
- Raise weights to head height, elbows 90 degrees.
- Back straight, raise weights together above head.
- Pause, slowly return to start.
- Do 10 reps, 4x.