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 […]


Dynamic Warm-up Before Activity

What is a proper warm-up before a tennis match? It is very personal what you like, but you should really take your time to prepare the body and mind to perform well during the match. You want to loosen up your body, increase the heart rate and get all the muscles warm and joints lubricated. Your pre-match warm up can […]


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 […]


External Hip Stretch

Hips are extremely important for a tennis player. Tight hips limit the range of motion and ease of movement on the court and can cause muscle strains and tendinitis. For example, if you need to get low down for a shot and if your hips are tight, you will bend in the waist rather then flexing your hips and knees […]


Squat Jump with Open Legs for Powerful Legs

“Strong legs make a strong body” – and for a tennis player this is twofold true. You need your legs to cover the court and to support and balance your body in every shot you make. The legs and the butt are the biggest muscles in your body and if you can use their strength to your benefit, you will […]


Dynamic and Static Stretching

Flexibility training is possibly the least popular and the most underrated element of tennis fitness training. Even though you might have heard a lot of contradicting opinions about the importance of stretching in the injury prevention, it is obvious that the flexibility of the muscles and joints plays an important roll in any athletic movement. The definition of flexibility is “the […]