Tennis Workout Plan (.pdf) 2022

Tennis is a sport that requires a high level of endurance, speed, power and core strength.

In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher.

For informational purposes only. Train with a supervised professional etc.

  • Always warm up to mitigate the risk of injury
  • Cool down to optimise recovery
  • Ideally, have a program for the off-season and a different program for the tennis season
  • This program doesn’t include agility of footwork drills

Day 1

Barbell Bench Press*10 2
Plyometric Press Ups63
Medicine Ball Overhead Throws63
Medicine Ball Slams62
Chin Ups10 (or max)2
Multi-directional Lunges12 (total)2
Rotating Plyo Jumps62
Band resisted backwards walks20 seconds3

*If you have any shoulder issues, consider replacing the standard barbell bench press with a floor press either with a barbell, dumbbell or kettlebell.

Day 3

Barbell Front Squat84
Depth Jumps62
Barbell Glute Bridges82
One arm Row10 per arm2
Cable wood chops10 per side2
Hanging Leg RaisesMax2
Plank hold1 minute
Tib Raises102
Band Assisted Lunges10 (total)2
Band resisted sideways walks15 seconds each direction3

Day 5

Hex Bar Jumps63
Pallof Press63
High Pulls63
Medicine Ball Slams122
Medicine Ball Oblique throws8 a side2
Lateral Bounds102
Cable crunches122
Nordic Hamstring CurlsMax2

Rotator Cuff Exercises

With all the strain on the shoulders, it’s important to mitigate the risk of injury, with appropriate rest, stretching and rotator cuff exercises:


If you are training hard and playing tennis several times per week, you should stretch. I like to warm up with some steady state cardio before I stretch, to get a bit of a sweat on. I sometimes do some basic stretches in the bath, but that’s another story!

If you are stuck for time, “The World’s Greatest” stretch is a good all-rounder, as you’d expect considering the name.

Olympic Lifts

Alongside plyometrics, Olympic lifts such as cleans and snatches are excellent for increasing hip extension speed and general power.

In this program I’ve only included high-pulls, as these are relatively simple to learn and carry a relatively low risk of injury compared to, for example, snatches.

Trap bar weighted jumps are also excellent for power generation, although they will place some strain on the discs in your back – so don’t go too heavy or too frequent with these.

Exercises in the Program

Some of the lesser well-known exercises in the program are shown below.

Barbell Glute Bridges

Pallof Press

Medicine Ball Oblique Throws

High Pulls

Download the Weight Training Program pdf here:

Google Sheet Version:

Tennis Workout FAQs

What workout is good for tennis?

Circuit training provides a good all-around workout for tennis. Building strength, power and endurance a circuit involving – press ups, tricep dips, box jumps, planks, static sprinting, burpees, lateral bounds and rope/climbs or chin ups provides an excellent all-around tennis workout.

How often should a tennis player workout?
This depends on the time of year, the competitive season schedule and the number of hours put in on the court. Most professional tennis players will workout in the gym, 3 times per week in the off-season and twice per week during the competitive season.

Is HIIT or cardio better for tennis?
Cardio provides an excellent “base” of cardiovascular fitness, however, HIIT more specifically replicates the demands of a tennis match, and due to the SAID principle (Specific Adaptations to Imposed Demands); HIIT style workouts are preferable over steady state cardio. A mix of both with a periodised program is the best approach, however.

What is the fastest way to get in shape for tennis?
Tabata intervals involving sprints and core exercises are a quick and effective way to get in shape for tennis. Tabata intervals involve 4 minutes of exercise, split into 100% max effort sprints for 20 seconds, interspersed with rest intervals of 10 seconds. Playing tennis, or carrying out fitness-related drills related to tennis (i.e. using a tennis racket and ball etc) are highly specific and arguably the most effective way of getting fit, quickly for tennis.

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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