← ALL SPORTSRACKET & CLUB / FIELD GUIDE
THE STRONG TABLE / TENNIS

Tennis
training guide.

Move confidently from baseline to net.

5 SCIENCE-INFORMED READS5 COMPLETE SESSIONSNO ACCOUNT REQUIRED
Tennis training context

Understand the game.

These five guides connect the sport's demands to practical strength, conditioning and recovery decisions.

01 / READ THE GAME

The demands of the sport

Tennis mixes accelerations, decelerations, lateral movement and repeated serves and strokes.

READ THE GUIDE ↗02 / BUILD THE BASE

Strength that earns its place

Single-leg strength, calf work, trunk control and upper-back pulling complement court practice. In the weight room, use controlled repetitions and a range you can own before adding load.

READ THE GUIDE ↗03 / ENGINE ROOM

Conditioning without junk fatigue

Practice repeatable court efforts; an easy aerobic session supports general fitness.

READ THE GUIDE ↗04 / STAY AVAILABLE

Mobility and recovery that matter

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

READ THE GUIDE ↗05 / PUT IT TOGETHER

A week you can actually repeat

Two strength days with a day between; place one easy conditioning session away from match day.

READ THE GUIDE ↗

Choose a session.

Every workout lists its purpose, dose and movement guide. Skill practice and coaching remain part of sport preparation.

01 / 38 MIN / FULL BODY STRENGTH

Tennis / Strength base

Single-leg strength, calf work, trunk control and upper-back pulling complement court practice.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Supported split squat — illustrative movement reference
Supported split squat3 × 6–10Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Lateral band step — illustrative movement reference
Lateral band step3 × 8–10Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.
TECHNIQUE ↗Single-leg calf raise — illustrative movement reference
Single-leg calf raise2 × 8–12Gastrocnemius and soleus. Use balance support and move through a comfortable range.
TECHNIQUE ↗One-arm dumbbell row — illustrative movement reference
One-arm dumbbell row2 × 8–12Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

02 / 27 MIN / BALANCE AND SIDE-TO-SIDE CAPACITY

Tennis / Single-side control

Tennis mixes accelerations, decelerations, lateral movement and repeated serves and strokes.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Supported split squat — illustrative movement reference
Supported split squat2 × 8/sideQuadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8/side or 25 secAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Lateral band step — illustrative movement reference
Lateral band step2 × 10Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.
TECHNIQUE ↗Stationary bike intervals — illustrative movement reference
Stationary bike intervals12–20 min easyHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

03 / 32 MIN / PUSH, PULL AND TRUNK

Tennis / Upper and trunk

Single-leg strength, calf work, trunk control and upper-back pulling complement court practice.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Single-leg calf raise — illustrative movement reference
Single-leg calf raise3 × 8–12Gastrocnemius and soleus. Use balance support and move through a comfortable range.
TECHNIQUE ↗One-arm dumbbell row — illustrative movement reference
One-arm dumbbell row3 × 8–12Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 10/sideAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Supported split squat — illustrative movement reference
Supported split squat2 × 8Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

04 / 24 MIN / CONDITIONING

Tennis / Repeatable engine

Practice repeatable court efforts; an easy aerobic session supports general fitness.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Stationary bike intervals — illustrative movement reference
Stationary bike intervals5 min easy + 6 × 40 sec moderate / 80 sec easyHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗Supported split squat — illustrative movement reference
Supported split squat2 × 8 easyQuadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8 easyAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

05 / 20 MIN / EASY MOVEMENT

Tennis / Recovery reset

Build court time progressively and scale upper-body volume during heavy serving blocks.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Stationary bike intervals — illustrative movement reference
Stationary bike intervals10–15 min conversationalHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press1 × 6–8 comfortableAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Lateral band step — illustrative movement reference
Lateral band step1 × 8 lightGluteus maximus and hip stabilizers. Take controlled side steps with soft knees.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

A WEEK THAT FITS

How to put it together.

Two strength days with a day between; place one easy conditioning session away from match day.

Build court time progressively and scale upper-body volume during heavy serving blocks.

Explore more training →
MON Strength baseTUE Sport skill or easy aerobicWED Repeatable engine or easier dayTHU Upper and trunkFRI–SUN Play, recover and adjust
THE EVIDENCE BOUNDARY

General resistance training can improve strength and physical performance. The selected movements are practical applications to this sport's demands, not proof that any one drill uniquely prevents injury or guarantees a performance gain. Match the plan to your experience, season and health.

ACSM resistance training position stand (2026) ↗Resistance training and sport performance: systematic review (2024) ↗