6 ways to up your game

2 mins to read

Ace your opponents with these 6 strength training exercises from personal trainer Andrew Cate.

Energy & exercise

Getting strong for tennis

A stronger upper and lower body can help to improve your performance on the tennis court. Get strong and you’ll deliver more powerful ground strokes, have better speed around the court, and you’ll be able to jump further for that high volley or smash.

Here are 6 exercises to target the muscles and movements common in tennis to help maximise your results.

1. The power lift

Stand over a barbell with feet shoulder width apart
Hold the bar firmly with hands wider than your knees
Explosively lift the weight up in the air
Return to the starting position for one repetition

Benefit

A whole body exercises that generates overall strength and explosive power, especially for serving.

2. Weighted jump squats

Stand with your feet shoulder width apart, heels flat
Hold a pair of dumbbells, one weight in each hand
Stick your bottom out and lower yourself until the thighs are near parallel to the ground (your knees should be behind, and not over the top of your toes)
Keeping your back straight, jump up high, then absorb your weight on the way down, returning to the starting squat position

Benefit

Strong gluteus and thigh muscles add power and drive to your ground strokes, while jumping height is important when you need to reach for shots

3. Dumbbell bench press

Hold a pair of dumbbells over your chest while lying on a bench
Take the dumbbells gradually wider on the way down
Your hands should be just outside your shoulders at the bottom
Return to the starting position for one repetition

Benefit

Dumbbells help to stabilse the shoulder, while a strong chest provides power for ground strokes and high volleys

4. Single arm lateral raise

Sit on a bench holding a pair of dumbbells
Raise your right arm out to the side, keeping your trunk still and your core engaged
Your elbow remains slightly bent throughout
Repeat on your left arm for one repetition

Benefit

This helps to stabilise your abdominal core, and strengthen your shoulder when reaching wide for a ball

5. Lying dumbbell row

Lie face down on an incline bench
Hold a dumbbell in each arm
Quickly raise the dumbbell, lifting your elbows above your back
Return to the starting position for one repetition

Benefit

Strengthens your upper back and rear shoulder which is important for the backhand shot, and also helps to counter-balance a strong chest (common in tennis players).

6. Axe chop

Hold a weighted pulley handle with both hands
With tension on the cable, rotate your trunk
Twist with your trunk, not your hips or arms
Repeat on both sides

Benefit

Core stabilisation and strong abdominal rotation is vital for injury prevention, balance and power in your ground strokes

Strength training tips for tennis

Because speed and agility is so important in tennis, strength training should focus on explosive power through faster movements, and not the development of muscle bulk
Use lighter weights that you can lift 10 - 20 times, and perform the movements quickly, while still maintaining control and proper technique
Aim to perform strength training at least twice a week, and not on consecutive days
Start out slowly for the first 1-2 weeks, and progress gradually over time. One set per exercise may be adequate for the first 3-5 workouts. Then, add extra sets, and increase the weights as your strength improves
Seek out guidance from a physiotherapist and personal trainer if you have a history of injuries, or are new to strength training