The Best Off-Court Tennis Training Drills

Tennis isn’t just a sport we enjoy watching on TV, it’s a hugely effective workout that requires endurance, agility, and speed. It’s been linked to benefits including lower obesity rates, reduced heart disease, and improved overall health, according to a 2020 study in the International Journal of Human Movement Sciences.

“Tennis is a fantastic full-body workout and is great for cardiovascular fitness and longevity,” says Lifetime tennis leader and coach Gordon Reid.

But becoming a great tennis player doesn’t just happen when you’re serving balls. If you really want to crush your next tennis match, it’s important to do off-court tennis training exercises that strengthen the parts of your body that are used the most during the game.

“Practicing a tennis-specific strength and mobility routine off the court a few times a week can improve your performance on the court and reduce your risk of common joint and soft tissue injuries, such as tennis elbow,” says Reid.

Getting fit for tennis

When doing off-court tennis drills to improve your tennis game, focus on these key areas to prepare your body (and mind!) for success.

1. Tissue tolerance

First, you need to prepare your body to prevent injuries, which can otherwise quickly disrupt your tennis game.

The most commonly injured area in tennis is the shoulder (22 percent), followed by the elbow (19 percent), ankle (17 percent), wrist (16 percent) and knee (12 percent), according to a 2023 survey of adolescent tennis players in the Turkish Journal of Sports Medicine.

“Add specific pre-rehab exercises that target common tennis injuries, such as rotator cuff strengthening for shoulder stability and eccentric exercises for the Achilles tendon,” says Reid.

Also be aware of how quickly you increase your tennis training. You need to gradually increase the volume and intensity of your tennis game to give your body a chance to adapt.

2. Endurance and mental resilience

To be a successful tennis player, you don’t have to be physically lifted And mentally. Practice building your cardiovascular health with cross-training exercises, such as running, cycling, and swimming.

“You might also consider starting with high-intensity interval training (HIIT), which can mimic the stop-and-go nature of tennis matches,” says Reid.

In the meantime, prepare for a competition by simulating competition conditions that increase your mental resilience.

“Practice specific skills, such as serving under pressure or playing tie-breakers, to prepare yourself for stressful situations in matches,” says Reid.

3. Strength training focused on rotational strength

Focus specifically on exercises that improve rotational strength and power, such as medicine ball throws and wood chops. Rotational strength is crucial for powerful shots, says Reid.

For overall strength, focus on compound movements like deadlifts and bench presses.

You can also incorporate resistance bands into your strength training to build muscle with a 360-degree approach.

“When you serve tennis balls, you need different types of force in different muscle fibers.” – Melvin Rosenwasser, MD

“This trains the muscle in both directions, which produces a more coordinated form of force,” says Melvin Rosenwasser, MDan orthopedic surgeon at NewYork-Presbyterian/Columbia University Irving Medical Center. “When you serve tennis balls, for example, you need different kinds of force in different muscle fibers.”

4. Dynamic and static stretching exercises

Stretching is a functional part of movement and can help increase your flexibility, reduce your risk of injury, prevent muscle soreness and improve your performance in your game, according to the International Tennis Federation (ITF).

Dynamic stretching refers to moving parts of your body to gradually increase the range or speed of motion, which can help increase muscle temperature and blood flow. These stretches can include leg swings, arm circles and torso twists, Reid says.

Static stretching involves slowly and gently stretching the muscle to the point of mild discomfort and then holding it for 15 to 30 seconds, which helps to increase the range of motion in your joints and the flexibility of your target muscle. Tennis players should aim to do static stretching twice a day, especially after exercise or in the evening, according to the ITF.

“When doing static stretching after tennis, focus on the muscles you use most during play, such as the hamstrings, calves, shoulders and forearms,” says Reid.

5. Agility and speed

Tennis is all about quick reactions. You can practice these during your tennis training sessions off the court.

“Incorporate plyometric exercises like box jumps and jump squats to improve your explosive power,” says Reid.

You can also do reaction drills with a partner or coach to improve your reflexes and quick decision making on the field. These can be mirror drills (copy your partner’s movements as quickly as possible) or a simple game of catch and toss (throw a ball back and forth at different speeds and heights).

Finally, something as simple as sprinting can help you build the speed you need to move effectively across the field.

“Create a marked distance that’s compatible with a tennis court, say 20 or 25 feet, and run from line to line,” says Dr. Rosenwasser. “Also do lateral movements where you slide your left foot over your right leg and back. That’s the kind of movement you need to get to the balls and bring them back.”

6 Tennis Training Drills You Can Do Anywhere

Designed by Life Time personal trainer and tennis specialist Joe Meier, CPT, and demonstrated by Reid, this workout will improve your tennis game by increasing strength and mobility, while also preventing injury.

Do two to three sets of 10 to 15 repetitions for each exercise, two to three times per week.

“It’s a great workout for a rest day or as a warm-up for a race,” says Reid.

1. Standing external shoulder rotation with anchored resistance

This exercise strengthens the stability of your shoulders, which is crucial for good tennis shots.

Set up

1. Stand straight with your feet shoulder-width apart.
2. Hold a band anchored at shoulder height with your right hand. Keep your left arm down at your side.
3. Take a step back to create tension in the band.

Movement

1. Raise your right elbow to shoulder height, maintaining a 90-degree angle.
2. Rotate your right hand and forearm backward against the resistance of the band, then forward. Keeping your elbow stationary, rotate your hand and forearm. Avoid shrugging your shoulders or twisting your torso.
3. Repeat this on the other side.

2. Single-arm overhead triceps extension

This movement increases the range of motion in your serving shoulder by mimicking the ‘slapping’ motion you make when serving.

Set up

1. Stand tall with your feet shoulder-width apart, arms at your sides. Hold a dumbbell in your right hand, palms facing inward.
2. Raise your right arm straight up into the air so that your right bicep is next to your right ear.

Movement

1. Keep your right elbow stationary and lower your right hand behind your head, as if you were lowering the racket on a serve.
2. Keeping your right elbow still, extend your hand back up toward the ceiling, working your triceps.
3. Perform the movement slowly and in a controlled manner.
4. Repeat this with the other arm.

3. Star failure

This exercise will train your hips and lower body and improve the multidirectional movements essential for tennis.

Set up

1. Stand upright with your feet shoulder-width apart and your arms at your sides.
2. Extend your left leg in front of you and place your left heel on the floor.

Movement

1. Lunge with your left leg in front of you.
2. Return to the starting position.
3. Take a sideways lunge and then come back.
4. Do a backward lunge and then come back.
5. Switch legs and repeat. Start slowly and build up to more explosive movements.

4. Pallof press

This is a great exercise to increase core strength and stability between the lower and upper body, which is essential for improving your tennis game.

Set up

1. Use a cable system or a strap attached at chest height.
2. Stand with the anchor on your left side.
3. Grab the strap or pulley handle with your left hand and pull it close to your chest. Place your right hand on top of your left hand.
4. Step sideways away from the anchor for resistance. Make sure your feet are about shoulder width apart and slightly bent.

Movement

1. Extend your arms straight out in front of you and then pull them back, resisting the rotation.
2. Repeat this with the anchor on the other side.

5. Squat and reach

Activate your core, back and shoulder muscles with this full body stretch. All of these areas are essential when playing a racquet sport like tennis.

Design and movement

1. Stand with your feet shoulder width apart and bend your knees. Rest your hands on the floor and place your elbows between your knees.
2. Stay in a squat position, push your left elbow out and extend your right hand up toward the sky.
3. Follow with your gaze the hand you extend.
4. Place your right hand back on the floor and come back up from the squat position.
5. Repeat on the other side, standing up between repetitions.

6. Exercise to prevent tennis elbow

Prevent tennis elbow by strengthening the tendons of your forearm with this exercise.

Set up

1. Sit or stand in a place where you can extend your wrist and have a full range of motion.
2. Extend your arm out in front of you, with your elbow slightly bent and your palm facing down.

Movement

1. Bend and straighten your wrist (without moving the rest of your arm) to contract your forearm muscles.
2. Repeat the exercise with your palm facing up to train the flexors.
3. Perform the exercise with your other arm.