Last updated – Dec 2025

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

Exercise	Reps	Sets
Barbell Bench Press*	10	2
Plyometric Press Ups	6	3
Medicine Ball Overhead Throws	6	3
Medicine Ball Slams	6	2
Chin Ups	10 (or max)	2
Multi-directional Lunges	12 (total)	2
Rotating Plyo Jumps	6	2
Band resisted backwards walks	20 seconds	3

*If you have any shoulder issues, consider replacing the standard barbell bench press with a floor press either with a barbell, dumbbell or kettlebell. I personally prefer a single arm kettlebell press from the floor.

Day 3

Exercise	Reps	Sets
Barbell Front Squat	8	4
Depth Jumps	6	2
Barbell Glute Bridges	8	2
One arm Row	10 per arm	2
Cable wood chops	10 per side	2
Hanging Leg Raises	Max	2
Plank hold	1 minute
Tib Raises	10	2
Band Assisted Lunges	10 (total)	2
Band resisted sideways walks	15 seconds each direction	3

Day 5

Exercise	Reps	Sets
Hex Bar Jumps	6	3
Pallof Press	6	3
High Pulls	6	3
Medicine Ball Slams	12	2
Medicine Ball Oblique throws	8 a side	2
Lateral Bounds	10	2
Cable crunches	12	2
Nordic Hamstring Curls	Max	2

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:

Stretching

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.

https://blackbeltwhitehat.com/wp-content/uploads/2018/09/worldsgreatest.jpg

https://blackbeltwhitehat.com/wp-content/uploads/2016/04/worldsgreateststretch.gif

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:

Click to access tennis-weight-training-program-1.pdf

Google Sheet Version:

https://docs.google.com/document/d/e/2PACX-1vTRQonRa75zg9dNXSssXFb0rTQjZgNElWmJSWFamEhpstmVKV8DFpZxjN6Xvm8lMkPDtykXyBURqoC6/pub

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.

Final note –

In the offseason I like to try a few new exercises classes and build up an ‘intermediate’ level of fitness in them. For example, Body Pump – not tennis specific, but if you do this for lets say 6 sessions over a month, you’re likely increase your muscular endurance, with a better “base” of endurance for tennis. Yoga or Body Blanance too – if you have an off season, try a mobility or streching class for a month or two – this will likely help with injury prevention. Just expect a bit of DOMs and muscle tension for a few days after you first try a new class. Pilates and animal flow are also good for aging athletes like me! (age 45 at time of writing).