Speed, power, strength: Your tennis workout plan

If you’re inspired to hit the court every time a big tennis tournament rolls around, you’re not alone. An estimated 100,000 Brits took up tennis in the months after Emma Raducanu’s breakthrough victory in 2021.

Whether you’re a regular player or just enjoy a social hit, one of the best ways to boost your performance is through a cross-training workout for tennis players.

Cross-training involves mixing up your routine with complementary exercises that support key muscle groups and help you achieve the strength, speed, balance, agility and endurance needed for the sport.

Before you send down your next serve, train like a pro with these tennis conditioning workouts.

Luke Zocchi and Alexz Parvi stand side-by-side and strike a fists-up boxing style, in the workout studio.

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HIIT tennis workout for cardio power

The longest men’s match at a major tennis tournament was an 11-hour epic. Even if you’re not on the court for that long, you still need big cardio capacity to stay in the contest.

This no-equipment HIIT workout with Luke and Alexz kicks off with a lateral run and doesn’t let up. The boxing-style upper-body focus will also help build agility through the shoulders – so you can take the big shots with confidence.

Bobby Holland Hanton performs a side lunge to the right, looking focused.

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Plyometric conditioning for tennis players

When your opponent places a drop shot just over the net, you need to bounce forward with speed and power.

Bobby’s plyometrics workouts are perfect for building that blend of agility and explosive full-body strength. Your cardio and endurance will also be challenged.

Michael Olajide Jr. wearing yellow shorts and a white singlet top shadow boxes with dumbbells in each hand.

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Intense upper-body workout for a powerful swing

Like the biggest names on the court, Centr boxing champ Michael Olajide Jr. uses a lot of wide stances during his workouts and stays light on his feet.

While he helps you sharpen your footwork, Michael’s hybrid BoxHIIT workout also contains great rotational movements to work your shoulders and power up your swing.

Luke Zocchi performs a half plank on his left side, with right arm raised above him, and Luke looking up at his raised hand.

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Core exercises for tennis players

Not maximizing your momentum? Unsteady when on the move? Need more power or accuracy in your serve and groundstrokes?

Your core powers it all. A strong core will also protect your back, which can be a common problem for tennis players. Hit the mat with Luke to build up core strength, stability and rotational agility.

Tahl Rinsky performs a wrist stretch on her hands and knees, poolside.

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Wrist warm-up for tennis players

Tennis is a demanding game for your wrists and, unfortunately, wrist pain and injury are common.

Before you take to the court, show your wrists some love by warming up those joints and strengthening supporting muscles with Tahl.

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