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.
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.
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.
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.
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.
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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