Andy Devaney
If you’re hoping to survive – let alone thrive – in the sweltering stop-start chaos of a tennis match, you’ll need more than just a flashy forehand and a snazzy headband. Tennis exercises are the secret sauce behind those five-hour marathons under a blistering sun, when there’s no whistle to save you, no break in play, and the nearest bench might as well be in another postcode.
Let’s not sugar-coat it: tennis is not a game for the faint of heart or weak of limb. It’s interval warfare – short, violent bursts of movement, direction changes sharper than a politician’s pivot, and long pauses only if you’re serving for match point and trying not to vomit. Yet, strangely, many still think it’s just about swinging your arm really hard.
“Many people assume this means that you need a strong upper body to be able to hit the ball hard,” reads the official line. “This is not incorrect, nor is it solely what’s required for success.”
Spot on. The real magic of tennis lies in the body’s kinetic chain – a full-body orchestra where the legs cue the core, the core spins the torso, and the racket becomes an extension of sheer intent.
As Isla Smith, Les Mills Global Assessor and LTA Coach Education Tutor explains in her top exercises for tennis conditioning, we use our legs to power upwards from the ground, our core to rotate the hips and our shoulders to ultimately wield the racket through the air using a combination of momentum, technique and sheer power to optimise performance.
That means your training has to match the madness. You need lower-body strength, upper-body control, unshakable core stability, and lungs that just won’t quit.
The following tennis exercises from Isla aren’t just a random hit list – they’re the tools for building an athlete who can hold their own on court when everyone else is asking where the Gatorade is.
Top Tennis Strength and Speed Drills:
Medicine Ball Throws – This is very tennis-specific and an excellent exercise as part of a warm-up or a conditioning session. Holding the medicine ball in two hands and throwing as if hitting a forehand and backhand to either a partner, or to a wall. It’s important to use the legs a lot to drive up from the ground and rotate from the hips.
Squats – Even better if combined with upper body exercises such as rotational landmine press. As tennis is a multiplanar sport, training multiple body parts in one sequence is great.
Add single-leg variations for even more specific training. When playing tennis we are often forced to play off one leg, or certainly overloading one, so it’s important each leg is strong and functional.
Lunges – Multi-directional, especially sideways and diagonally. Play with tempo here, slow into the depth then explode up. This mimics what we require on a tennis court.
Skaters – Similar to in LES MILLS BODYATTACK and LES MILLS GRIT. Propel your body laterally and be sure to ‘stick the landing’. Great for balance, core and individual leg strengthening.
Hip Opening stretches – Particularly psoas stretches and poses such as the swan. Tennis players’ hips get super tight in the hips due to super strong hip flexors. We almost can’t stretch them out enough.
Skipping – There’s lots to gain from skipping, it allows you to be light on the toes and practice different footwork combinations meaning it will help with coordination and improving cardiovascular fitness.
Arabesque – Posterior Chain training is important. Especially for female athletes. It’s non-negotiable as part of a warm-up to get the glutes firing. Concentrate on maintaining hip alignment and balance throughout.
Plyometrics is big for tennis. So where squats and lunges can also be done as single-leg plyometric exercises this will be very beneficial.
Whether you’re chasing your first local league win or eyeing centre court, adding these tennis exercises to your training will build the resilience, strength and coordination required to handle anything the game throws your way.
As always, remember: no whistle, no breaks – just movement, madness, and the will to keep chasing that bouncing ball like your life depends on it.
