Strength Training Moves to Improve Your Tennis Game

March 11, 2021

Spring is finally getting closer, the weather is starting to thaw and the days are getting longer. You know what that means…it’s time to think about getting back on the court to enjoy that extra precious daylight!

If you’ve been in hibernation, it’s a great idea to get your body ready with some strength and conditioning. Improving your overall fitness is key to staying safe and making a fierce comeback to the tennis court.

Below, CA personal trainer Charlie Dennis shares a few great exercises to help you increase your performance and decrease your risk of injury!



Benefits: A good set of squats have A LOT of benefits. They build strength in your knees and glutes, and increase your endurance. Squats can be done at home or at the gym. It’s one of the five movements that we use daily, so they’re incredibly functional too.

How: Stand with your feet shoulder width apart with feet flat on the floor. Imagine you are sitting down: Push your hips and butt backwards while keeping your core strong and back straight. Repeat for 10 reps.

*For more of a challenge, try a goblet squat: hold a dumbbell or medicine ball with both hands to your chest and squat. This is a great exercise to work the core and arms.


Leg bridges

Benefits: This is a low-impact exercise that strengthens your core, legs and glute muscles. It’s often recommended by physical therapists for rebuilding strength in the lower body. The best part of this exercise? You can do it lying down on your living room floor or comfy yoga mat, happy days!

How: Start by lying down with your back flat and feet planted on the floor, close to your butt. Slowly push with your feet to rise your hips until you form a straight line from your knees to your shoulders. Hold this position for two seconds, then slowly return to your starting point.

*Looking for a more of a challenge? Try a single leg bridge: Starting in the same position, push up with one leg on the floor while straightening your other leg into the air. Repeat 10 times for each leg.


Russian twists

Benefits: The oblique muscles are the core muscles that run down the side of your body to help generate power for that epic forehand. Training them improves your game and minimizes injury, especially over-rotation injuries in the lower back. Russian twists are a staple exercise for professional tennis players.

How: Start by sitting on the floor with your heels grounded. Keeping your back straight and shoulders relaxed, move a dumbbell or medicine ball from side to side until you feel your core engage. It’s best to start slowly with a lower weight to ensure proper technique, then increase the weight when you’re comfortable. Start with 10 reps on each side.


Medicine ball slams

Benefits: This is one of Charlie’s personal favorites! It’s an excellent total-body exercise that combines aerobic and strength training, and it’s a great way to release some stress. This low-impact exercise builds power in your legs, core, arms and back.

How: Start by standing with your feet shoulder width apart, the medicine ball between your legs. Keeping your back straight, squat down, pick up the medicine ball. Then stand and lift the ball above your head then throw it down as hard as you can. Start with 10 reps on each side and enjoy that exercise therapy!

Get your game on with CA

We can’t wait to see you on the tennis court! CA is home to more than two dozen outdoor courts and 10 indoor courts. We also offer pickleball, which is one of the fastest-growing sports in the U.S. Learn more on our website.


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