Tennis Conditioning Workout
Written by Sam · Filed Under Workouts & Training 8,680 views
Tennis Conditioning Workout – Sports Series
The spots series continues with the Tennis Conditioning Workout (for previous sports training articles check out Baseball Exercises and Training for Volleyball). Tennis is a pretty fun sport that uses almost every muscle in your body but you will probably see the most improvement in your training by working out your core, legs and arms. Let’s jump right in and look at the movements used in Tennis.
Tennis Training – Movements and Muscles Used
Running and pivoting: Agility & speed are key in making sure you get your body in the right position to hit the tennis ball with great force and direction. Ankle and calf strength are essential as sprained ankles is one of the most common injuries. Training your forearms and biceps will also help prevent the common tennis elbow injury which is quite painful and debilitating since we use these same muscles when typing on the computer so much these days.
Core rotation: abs and lower back are used to develop momentum when rotating your torso.
Swinging racket: with this movement your upper back (lats) and shoulders swing the racket while the biceps and forearms come into place to hit the ball.
Tennis Conditioning Workout – Cardio Routine
Improving your running speed and increasing your ability to quickly shift your feet in several different directions is going to be quite important in improving your tennis game. Try this cardio routine 2-3 times a week.
5 minute warm-up on treadmill (aim for 5-6mph)
10 mins jumping rope
20 minutes interval training on a treadmill (intervals of 2 minutes at 6mph, 30s at 8.5mph)
8 minutes running sideways on field or treadmill (switch sides every 2 mins)
5 minute cool-down on treadmill (5-6mph)
Tennis Conditioning Workout – Strength Training Routine
The focus in your strength training routine is to increase the strength of your core, arms/shoulders, lats and of course legs. Try this workout 2-3 times a week and make sure to track your results.
All exercises 3 sets and aim for 12-14 reps with rest periods of 30-60s between sets.
You can now download this work out here – Tennis Conditioning Workout Routine (right click and save as)
Cable internal rotation dumbbells (view image)
One arm shoulder press with dumbbell (view image)
Hammer curls with dumbbells (view image)
Wrist curl palms down (view image)
Rear deltoid shoulder raises (view image)
One leg barbell squat (view image)
Reverse lunges with dumbbells (view image)
Ab crunches on stability ball (view image)
Medicine ball wood chopper (view image)
Muscle toning, recovery and growth:
What did you think of this workout routine? Try these workouts and leave a comment on your sports performance…
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HI Sam,
I’m looking forward to incorporating the tennis cardio and conditioning – strengthening routines with my regular routine. Is there an alternative to the jogging or interval training on the treadmill? I have a condition called Morton’s neuroma and although I wear prescription orthotics I still get pinchy toes after 10 minutes on the treadmill at 4mph.
I currently workout every day for an hour with a personal trainer and we alternate between a cardio day and a weight training day. The cardio days include a floor and steps routine and some light jogging.
Any suggestions?
Thanks,
Lynne
Hi Lynne, you can try rowing machine or swimming to help you increase your endurance while keeping pressure off your feet. A bike machine may also help if you integrate interval training.
I’m sure you’re already aware but with your condition I hope you are investing in great running shoes that are wide enough to allow your toes the space you need. I’ve found the staff really helpful at stores that specialize in running as they are knowledgeable enough to help you address your needs.
Thanks for this, great article!