Burpee — the Ultimate Conditioning Exercise

A fit tennis player needs to have a strong, explosive, and well-coordinated body with great stamina and flexibility. If there is one exercise that can achieve all this—it is the burpee. It works your cardio-vascular system and almost all the major muscle groups in the body, such as legs, core, chest, shoulders, and arms. It is a popular exercise in […]

Burpees: the ultimate conditioning exercise

Spinal Twist Stretch to Relief Lower Back Pain

In tennis you execute a lot of upper body rotations, and if your muscles and spine are flexible, you can load and unload better and have more powerful shots. Every tennis player can benefit from twisting and stretching their spine; and with better flexibility, you are reducing the risk of injuries as well. If you sit a lot during your day […]


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

Rotator Cuff Stretch to Prevent Injuries

Most of the shoulder injuries happen because of the excessive forces that tennis creates on the tendons of the shoulder muscles. If the shoulder muscles are weak or tight or if there are imbalances, the motion in the shoulder doesn’t happen correctly and the constant repetitive forces of tennis strokes will create problems and injuries over time. In the past article […]


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 […]


Advanced Hamstring/Hip Flexor Stretch — Front Split

Hamstrings, the muscles in the back of the thigh, are very important for effective sprinting and powerful running strides on the tennis court. They bend the leg in the knee and straighten at the hip joint. Hamstring injury is a common occurrence in tennis. There are many reasons: insufficient flexibility, poor strength (especially in comparison to the quadriceps muscles in […]


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 […]


Sprained Ankle – Best Rehabilitation Exercises

Almost every tennis player has suffered from a sprained ankle at some time in his/her career. It is the most frequent injury in sports with side-to-side movements. The most common ankle sprain is the outer ankle sprain: an overstretched ligament and partial or complete ligament tear. You need a lot of patience to rehabilitate an ankle sprain properly. Sprained ankles can […]


Running Stairs to Improve Tennis Fitness

In tennis you need explosiveness, strength, balance, stamina, speed and agility. The movements you do on the tennis court are short and fast, so you are using a lot of anaerobic energy. But because you stay on the court for hours, you need a good aerobic endurance as well. Running stairs is a great activity that can give you tremendous […]


Kneeling Quadriceps Stretch

Quadriceps, the muscle in the front of your thigh, is one of the most powerful muscles in the body. You use it for all the movements on the tennis court: running, jumping, lunging, and squatting. The more you use it, the shorter it gets, and the risk of injury increases. Often the risk is even higher if there are differences […]