RECREATIONAL SPORTS GUIDE
Strength training for recreational tennis
Practice leg drive, lateral control, trunk stability and repeatable efforts for court days.
Tennis mixes accelerations, lateral movements and repeated strokes. General strength can support that capacity, while technique and skill practice remain their own work. Begin with manageable loads and leave time between hard sessions.
A sample week
- Day A: supported split squat 3 × 8 per side; one-arm row 3 × 10; Pallof press 2 × 10 per side.
- Day B: lateral band step 2 × 10 per side; single-leg calf raise 3 × 12; bike intervals 6 × 30 seconds at repeatable effort.
Make it work
Warm up gradually with movement that resembles play. Build volume over weeks rather than adding everything at once.
Choose a comfortable range of motion and adjust the exercise if it causes pain.
Why these movements?
These are practical training choices based on the demands of the activity, rather than proof that one exercise uniquely improves performance. Progress load and volume gradually.
General resistance training principles: ACSM position stand ↗
This is general fitness education. Select loads and exercises that suit your health and ability.
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