A week you can actually repeat
for Tennis.

Place the hard work

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

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Practice repeatable court efforts; an easy aerobic session supports general fitness.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Build court time progressively and scale upper-body volume during heavy serving blocks.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Lateral band step

Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.

FULL TECHNIQUE GUIDE ↗

Single-leg calf raise

Gastrocnemius and soleus. Use balance support and move through a comfortable range.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days with a day between; place one easy conditioning session away from match day. Practice repeatable court efforts; an easy aerobic session supports general fitness.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Racket mechanics, footwork and shot selection come from coached play, not an exercise mimic. Build court time progressively and scale upper-body volume during heavy serving blocks.