Workout for Tennis Players in the Gym | Ultimate Guide

Coach Smith

Tennis is a sport that requires stronger muscles, strength, and stability for powerful shots and flexible movement in the course. Workout for tennis players in the gym is vital because it will help you maintain stamina during an intense game. People who want to play tennis or professional players must include workouts in their training routine to boost their performance while playing.

Exercises for Tennis Strength in the Gym

Strength training in the gym is beneficial, whether you are a professional player or playing just for a hobby.

Drop Lunge

For achieving better lateral mobility and strength, drop lunge is perfect.

Drop Lunge


  • Keep at least two feet distance on both feet.
  • Start to square your hips and slowly lower your body in a squat position and try to give your weight on your front foot heel.
  • Gradually lower yourself in this position.
  • Repeat this movement 10 times on both sides of the legs.

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Hand Walk

Hand walk workout involves full-body stretch, which is vital for flexible movements.

Hand Walk to pushup


First, you have to stand and bend your upper body on the waist. Put your hands on the floor in front of yourself. Now start the walk on your hands until you feel a stretch and go into a pushup position. Avoid bending your knees and keep your legs straight. Repeat this workout ten times.

T Standing

A standing T workout strengthens your shoulder muscles and protects you from tennis elbow.

T Standing


First, stand and bend yourself front side with a straight back and keep your chest up now, move your shoulder blades up and down and this position. Raise your arms above your body and head in the shape of a T. Afterward, go back to the normal position and repeat this exercise 10 times. This workout is very effective for rotational movements and long hours of sitting impacts.

Knee Hug

You have to stretch your front leg in the knee hug position by grabbing your knee. This workout improves mobility and flexibility in the lower part of the body and makes you more active on the tennis court.

Knee Hug

Stand straight, pull your right knee to your chest, and hold your knee with your hands. And push and pull back both knees one by one. Repeat this workout 10 times for both legs.

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Medicine Ball Toss

This one is for boosting overall body strength.

Medicine Ball Toss


First, you have to stand straight, now, bend your knees a little and keep your hips in the back position. Now hold a medicine ball with keeping your arms straight in front of your waist. Now lower your body in a squat position and then jump upward and through the ball as high as possible. Grab the ball and repeat this exercise at least 10 times.

Lateral Lunge

The lateral lunge also improves mobility.

Lateral Lunge


You have to squat your left leg, lower yourself by the left side, and keep your right leg straight. Push up and down with the left leg and then repeat this workout with the right leg. Repeat the exercise 10 times for both legs. You will see a visible improvement in your hamstring, glutes, thighs, and quads.

Overhead Slam with Medicine Ball

This one makes your upper body powerful for excellent tennis playing.


You have to grab a medicine ball in your hands and stand straight, keep the ball on the level of your waist, move the ball upside with moving your hands in front of you, and raise your hands over your head, withholding the ball in hands. Now throw the ball on the floor in the jumping position. Repeat it 10 times.

Rolling on the Foam

Rolling on the foam provides deep compression that helps to reduce muscle spasms and other imbalances that is cause overtime. This workout relaxes the nerves, strengthens muscles, boosts blood flow, and makes your body fast recovering from activities and everyday living. You will experience some uncomfortable movements during the foam rolling workout.

Rolling on the Foam

You can use a foam roller on any body part that feels tight and stiff. It is the best workout for muscles and tissue strength. Foam rolling is a key to getting the fastest recovery from injuries during tennis.

Parallel throw with Medicine Ball

This workout increases your energy and improves your moves of swinging the racket on the court.

  • Stand three feet away from a concrete wall, and grab the ball at your waist level.
  • Lower your body slightly and turn yourself against the wall.
  • Grab the ball with one hand under the ball and another hand backside the ball.
  • Throw the ball on the wall and catch it with bent arms.
  • Switch your sides and repeat the Workout 10 times on each side.

Inclined Dumbbell Press

This movement involves the chest, triceps, and shoulders which provides powerful impacts that is a need for a killer playing experience.


In the start, you have to try with lightweight and then gradually increase the weight of the dumbbells.

First, you have to grab the weight with your hand and broader arms. Now, raise your arms, withholding the weight, and push it up until 45 degrees. Then get back the weight on the chest position. Repeat this up and down workout about 10 times or more.

Benefits of Workouts

  • Tennis involves a lot of rotational movements, and injuries are common during play. Workout helps to prevent players from intense injuries while playing tennis.
  • Player’s performance increases and gets much better than before by doing regular workout. 
  • Workouts help make the player’s body more robust and provide faster recovery time after an intense activity during the game.

People who do not consider workout tend to get some common injuries, including,

  • Tennis elbow
  • Osteoarthritis (effect your knees)
  • Bursitis and tendonitis cause inflammation in the wrist, elbows, and shoulder
  • Rotator cuffs
  • Strains and sprains in different body joints and muscles

To avoid injuries under the conditions mentioned above, a workout for the tennis player in the gym reduces the chances of severe injuries. It provides flexibility, strength, stamina, and speed for better performance on the court. These were the best tips that I can give you as I receive a lot of clients suffering from such injuries.


Here are some frequently asked questions about workouts for tennis players in the gym 

All your body, including lower and upper body parts like chest, upper back, arms, shoulders, triceps, and biceps, are involved in the playing. You need to strengthen your muscles with a perfect workout for a better playing experience. 

You can reduce the chances of severe injuries by 

  • Choosing perfect gears for playing, Take some breaks during the game because repetitive movements can cause injuries
  • Regular exercise
  • Practice and warm-up before playing
  • Use of reinforcement
  • Relax your shoulder and slowly pull your arm in front of the chest as much as you can.
  • Hold your upper arm with the help of your other hand and stretch and hold this position for 30sec at least.
  • Do the same workout with the other hand and repeat it 4 times with both hands.

Tennis can cause different knee problems due to intense movements and jumping on the hard floor of the tennis court. Complex movements cause inflammation and pain in the knees.

These were the best and strength increasing Workouts for Tennis Players in the Gym.

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