Category Archives : Fitness

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One-Leg Squat — the Most Important Exercise

If you could have one exercise that will train simultaneously your strength, balance, coordination, flexibility and mental toughness, would you do it? Such exercise does exist – it is called one-leg squat (or ‘pistol’ in some other athletic areas). You don’t need any fancy equipment or location, only a serious focus and strong will. As a result, your tennis fitness […]

One-leg squat

Shoulder External Rotation with a Resistance Band

The repetitive nature of tennis puts your body under severe stresses and potential injuries, especially in the knees, ankles, lower back and shoulders. Shoulder injuries are one of the most common in a tennis player because the shoulder muscles are relatively small and exposed to tremendous repetitive forces. Also, because of the large range of motion in the shoulder, the […]


Plank with Hip Twists for Strong Core

Having a strong core is one of the most important things in any skilled athletic movement, and tennis especially. Strong supporting muscles around the spine will decrease the risk of low back pain or injury. And besides that, if you add a good and healthy diet into your training regimen, your strong abs will look terrific as well. On the other […]


Jumping Lunges for Power and Explosiveness

Tennis players at all levels and ages are regularly participating in strength training, which is very important for maximizing performance and preventing injuries. But ultimately, speed and explosiveness of the movement determines who is stronger, faster and quicker on the tennis court. Plyometric exercises help to develop these qualities. During plyometric movements the muscles become loaded, coiled, compressed and then released […]


Four Square Agility Drill

Agility – the gracefulness of a person or animal that is quick and nimble – is ability to change the position of your body efficiently using all your muscles in harmony, and with combination of balance, coordination, speed, strength and stamina. For a tennis player at any level, fast feet are a huge advantage. On the tennis court, you have to […]


Side Plank with Leg Lift for Strong Core

Think how many times you bend and twist during your normal day, and how many times you twist and untwist your upper body on the tennis court. The muscles responsible for the motion are obliques, located on the sides of your core and often forgotten about. We use the obliques much more than we realize. Your athletic performance will improve dramatically […]