Training on-court involves drills to improve your footwork, reaction time, and .... 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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
On court High Intensity Drills for Tennis Players
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.
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.
Instructions: Hold for 30 seconds. Repeat 2-3 times per side.