Tennis Workout Plan (.pdf) 2022

Tennis is a sport that requires a high level of endurance, speed, power and core strength.

In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher.

For informational purposes only. Train with a supervised professional etc.

Always warm up to mitigate the risk of injury
Cool down to optimise recovery
Ideally, have a program for the off-season and a different program for the tennis season
This program doesn’t include agility of footwork drills

Day 1

ExerciseRepsSets

Barbell Bench Press*10 2

Plyometric Press Ups63

Medicine Ball Overhead Throws63

Medicine Ball Slams62

Chin Ups10 (or max)2

Multi-directional Lunges12 (total)2

Rotating Plyo Jumps62

Band resisted backwards walks20 seconds3

*If you have any shoulder issues, consider replacing the standard barbell bench press with a floor press either with a barbell, dumbbell or kettlebell.

Day 3

ExerciseRepsSets

Barbell Front Squat84

Depth Jumps62

Barbell Glute Bridges82

One arm Row10 per arm2

Cable wood chops10 per side2

Hanging Leg RaisesMax2

Plank hold1 minute

Tib Raises102

Band Assisted Lunges10 (total)2

Band resisted sideways walks15 seconds each direction3

Day 5

ExerciseRepsSets

Hex Bar Jumps63

Pallof Press63

High Pulls63

Medicine Ball Slams122

Medicine Ball Oblique throws8 a side2

Lateral Bounds102

Cable crunches122

Nordic Hamstring CurlsMax2

Rotator Cuff Exercises

With all the strain on the shoulders, it’s important to mitigate the risk of injury, with appropriate rest, stretching and rotator cuff exercises:

Stretching

If you are training hard and playing tennis several times per week, you should stretch. I like to warm up with some steady state cardio before I stretch, to get a bit of a sweat on. I sometimes do some basic stretches in the bath, but that’s another story!

If you are stuck for time, “The World’s Greatest” stretch is a good all-rounder, as you’d expect considering the name.

Olympic Lifts

Alongside plyometrics, Olympic lifts such as cleans and snatches are excellent for increasing hip extension speed and general power.

In this program I’ve only included high-pulls, as these are relatively simple to learn and carry a relatively low risk of injury compared to, for example, snatches.

Trap bar weighted jumps are also excellent for power generation, although they will place some strain on the discs in your back – so don’t go too heavy or too frequent with these.