The Best off-court Tennis Exercises

Off-court strength training plays a vital role in the success of tennis players enhancing their physical abilities and reducing the risk of injury. Incorporating exercises like squats, lunges, and deadlifts helps to strengthen the lower body which is crucial for powerful movements on the court. Additionally, exercises such as medicine ball throws and plyometric jumps improve explosive strength and agility enabling players to react quickly to fast-paced rallies and sudden changes in direction.


Almost all tennis coaches today prioritize off-court strength training for players to make sure they're prepared with the physical muscles and conditioning necessary to be at their best on the court. The focus is usually on a variety of exercises which include squats, lunges, and deadlifts to build your core, lower body strength and stability. When you add in medicine ball throws and plyometric jumps it enhances explosive power and agility giving the player a competitive edge in every match.


Off-court strength training isn't just about building muscles it's about creating well-rounded athletes who can endure the demands of competitive match play. Through consistent training and proper technique the goal is to reduce the likelihood of injuries and keep players performing at their peak throughout the season. With a strong foundation in off-court strength training players are better prepared to face the challenges and opportunities that come their way on the tennis court.


Off-Court Exercises:

Weight and resistance training

Lunges

Here are lunge exercise variations that tennis players should use for leg and core strengthening along with recommended reps and set ranges:

Note: the knee should never be in front the foot when bent.

  • - Basic Lunges - Step a big step back with one leg, sink low, then return to start. Do this alternating legs.
  • - Lunges Back - Step back with one leg, sink low, then return to start. Alternate legs.
  • - Lunges Forward - Step forward with one leg, sink low, then return to start. Alternate legs.
  • - Lunges Sideways - Step out to the side with one leg, sink low, then return to start. Alternate sides.
  • - Walking Lunges - Take a big step forward with one leg, sink low, then bring the other leg forward. Continue alternating legs.
  • - Walking Lunges with Twist - Perform walking lunges while twisting the torso and reaching the opposite hand to the front foot.
  • - Lateral Lunges - Step out to the side with one leg, sink low, then return to center. Alternate sides.

Recommended Reps and Sets
- 10-15 reps per leg for 2-3 sets of each lunge variations
- Increase to 15-20 reps per leg for more advanced athletes
- Perform these lunge exercises 2-3 times per week as part of a comprehensive tennis-specific training program

tennis Lunges
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tennis squats

Squats

Bodyweight Squats:
- Stand with feet shoulder-width apart, send hips back and down as if sitting in a chair.
- Descend until thighs are parallel to the ground, then drive through heels to stand back up.
- Perform 10-15 reps for 2-3 sets.

Goblet Squats:
- Hold a dumbbell or kettlebell at chest height with both hands.
- Perform the same squat motion, keeping chest up and core braced.
- Complete 10-15 reps for 2-3 sets.

Barbell Back Squats:
- Place a barbell across the upper back, feet shoulder-width apart.
- Descend into a squat, keeping chest up and knees in line with toes.
- Lift back up, extending hips to return to start.
- Do 8-12 reps for 2-3 sets.

Split Squats
- Stand with one foot in front of the other, holding dumbbells at your sides.
- Bend both knees to lower into a split squat, then drive back up.
- Perform 10-12 reps per leg for 2-3 sets.

Arm and Wrist Curl Exercises

Wrist Curls:
- Hold a light dumbbell (2-5 lbs) with your palm facing up, resting your forearm on a table or bench.
- Curl your wrist up towards your body, then slowly lower back down.
- Perform 10-15 reps for 2-3 sets.

Reverse Wrist Curls:
- Hold a light dumbbell with your palm facing down, resting your forearm on a table or bench.
- Curl your wrist up, then slowly lower back down.
- Complete 10-15 reps for 2-3 sets.

Wrist Deviations:
- Hold a light dumbbell with your palm facing down, resting your forearm on a table.
- Tilt your wrist side-to-side, moving it from side to side.
- Do 10-15 reps per side for 2-3 sets.

Towel Twists:
- Hold a small towel with both hands and twist it back and forth.
- Repeat this twisting motion 10-15 times in each direction for 2-3 sets.

Ball/Sock Squeezes:
- Hold a small ball or rolled up sock in your hand and squeeze it tightly.
- Release and repeat for 10-15 reps, 2-3 sets.

forearm strengthening

Arm workouts by Top Tennis Players

Front and reverse planks for tennis

Planks for Tennis Players

Forearm Plank:
- Hold a forearm plank position for 1 minute, aiming for 2 minutes or more with good form.
- Do 3 sets of the forearm plank.

Plank with Arm and Leg Lift:
- From a plank position, slowly lift one arm and the opposite leg, holding for 1-2 seconds.
- Repeat 20 times, alternating sides.
- Do 3 sets of the plank with arm and leg lift.

Side Plank:
- Hold a side plank position for 1 minute on each side.
- Do 2-3 sets of the side plank on each side.
- Once comfortable, add leg raises during the side plank while lifting the non-supporting leg 3 times with 5-second holds.

Plank with Hip Twist:
- In a forearm plank position, twist your hips to the left and gently touch the ground, keeping elbows on the ground.
- Repeat 20 times, alternating sides.
- Do 3 sets of the plank with hip twist.


Plyometrics

Plyometric Exercises for Tennis Players:

Squat Jumps

Depth Jumps
- Start with 10 reps for 2-3 sets, progressing to 15 reps

Plyo Push-Ups

Reverse Lunge with Knee Up

Lateral Jumps/Bounds

Medicine Ball Slams

Tuck Jumps

Recommended Rep and Set Ranges:
- Start with 10-15 reps per set for each exercise
- Progress to 15-20 reps per set for more advanced athletes
- Perform 2-3 sets of each exercise

Plyometric training should be done 1-2 times per week as part of a comprehensive tennis-specific training program.


Leg Stretches

Stretching is very important for your muscles to lessen the chance for cramps and should never be skipped.

Seated Hamstring Stretch:
- Sit on the ground with one leg extended and the other bent with the sole of the foot touching the inner thigh.
- Reach forward to grab the extended leg while keeping your back straight.

Pigeon Stretch:
- Sit with one knee bent and the other leg extended behind you.
- Pull the bent knee in towards your body and keep your back straight.

Calf Stretch:
- Stand with one leg extended back, keeping the heel on the ground.
- Lean forward, bending your front knee until you feel a stretch in the calf.

Quadriceps Stretch:
- Stand and grab your ankle with one hand, pulling your heel towards your glute.
- Keep your knees together and your core engaged.

Butterfly Stretch:
- Sit with the soles of your feet together and your knees out to the sides.
- Gently press your knees down towards the floor.


Instructions: Hold for 30 seconds. Repeat 2-3 times per side.