Connect with us

WATCH: Get In Match-Ready Shape With This 9-Minute Tennis-Specific Workout

Fitness Tips & Videos

WATCH: Get In Match-Ready Shape With This 9-Minute Tennis-Specific Workout

Recreational players need to know the value and benefits to working out for tennis. So many think that because they play tennis, they are already in match ready shape… and that couldn’t be further from the truth.

Unfortunately, many or most players don’t have time to both play tennis AND go to the gym or workout at home. So, I devised a 9-minute tennis-specific workout that players of all levels (and fitness levels!) can incorporate into their practice routine — and I know you’ve got 9 minutes to spare!

While holding your racquet (watch the video, as you hold it differently for each exercise), do the following exercises in succession with no break:

  1. UP AND BACK: Starting just behind the service line and run forward (about 5-6 steps) toward the net and stop, then quickly backpedal to the starting position and split step. Repeat for 30 seconds.
  2. SIDE TO SIDE (RIGHT): From the same starting position, turn and crossover with your left foot and run to the deuce-side alley and stop, then turn to face the net and quickly side step back to the starting position. Repeat for 30 seconds.
  3. SIDE TO SIDE (LEFT): From the same starting position, turn and crossover with your right foot and run to the ad-side alley and stop, then turn to face the net and quickly side step back to the starting position. Repeat for 30 seconds.
  4. (IN PLACE): From the same starting position, take a few steps toward the net and stop, then do 5 quick steps in place and step into a forehand volley and step back. Do 5 more quick steps in place and step into a backhand volley and step back. Repeat for 30 seconds.
RELATED:
Yoga Is The Perfect Workout For Tennis Players

Doing all 4 exercises once is considered 1 rep. Do 6 reps for a total of 9 minutes.

Do this every time before you practice, especially if you play a few times a week. If you aren’t on a court that often, you can improvise by doing these exercises in your backyard, just make sure it’s at least 2, preferably 3 times a week.

These are simple exercises that will condition your body for match play. A bonus is that it also helps enhance footwork for better movement on the court!


As a former top 50 WTA tennis player and current coach, my goal is to give you the tips and tools you need to be the best tennis players you can be. If you have any questions about rules, strategies, or situations that happened to you on the court, please tell me about it in the comments section below and I’ll address it in a future video! And be sure to follow Team Forman Tennis on Youtube for more great tips that will take your game to the next level!

RELATED:
5 Reasons Why You Should Play League Tennis

I'm a former top 50 world-ranked tennis pro, whose most notable opponents include Martina Navratilova, Tracy Austin, Pam Shriver, Gigi Fernandez and Andrea Jaeger. Currently, I own and run Jane Forman Sports in Miami, Fla., developing community tennis and sports programs for children and adults of all ages and levels of ability.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

More in Fitness Tips & Videos

To Top