Exercises for Tennis Players: Improve Your Serve, Forehand, Backhand, Footwork, Speed, and Agility

Serve power exercises:

• Medicine ball throws:

   
  Medicine ball throws are a great way to develop the explosive power needed for a strong serve. To do a medicine ball throw, stand with your feet shoulder-width apart and hold a medicine ball in your chest. Rotate your trunk and explosively throw the ball forward. Be sure to keep your core engaged and your shoulders relaxed.

• Weighted overhead press:

   
  The weighted overhead press is another great exercise for developing serve power. To do a weighted overhead press, stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended. Be sure to keep your core engaged and your shoulders relaxed.

Forehand strength workouts:

• Dumbbell wrist curls:

   
  Dumbbell wrist curls help to strengthen the muscles in your forearms, which are essential for a strong forehand. To do a dumbbell wrist curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. With your palms facing forward, curl the dumbbells up towards your shoulders. Be sure to keep your elbows at your sides and your core engaged.

• Dumbbell bench press:

   
  The dumbbell bench press is a great exercise for strengthening the muscles in your chest and triceps, which are also essential for a strong forehand. To do a dumbbell bench press, lie on a bench with your feet flat on the floor and your knees bent. Hold a dumbbell in each hand at chest height. Press the dumbbells overhead until your arms are fully extended. Be sure to keep your core engaged and your shoulders relaxed.

Backhand technique drills:

• Shadow drills:

   
  Shadow drills are a great way to practice your backhand technique without having to hit any balls. To do a shadow drill, stand in a ready position and go through the motions of hitting a backhand. Be sure to focus on your footwork, body rotation, and racket swing.

• Wall drills:

   
  Wall drills are another great way to practice your backhand technique. To do a wall drill, stand facing a wall and hit backhands against the wall. Be sure to focus on your footwork, body rotation, and racket swing.

Footwork training for tennis:

• Ladder drills:

   
  Ladder drills are a great way to improve your footwork and agility. To do a ladder drill, place a ladder on the ground and step through the rungs with your feet. You can do different types of ladder drills, such as forward drills, backward drills, and lateral drills.

• Cone drills:

   
  Cone drills are another great way to improve your footwork and agility. To do a cone drill, place cones on the ground in a variety of patterns. Then, run around the cones in different patterns. Be sure to focus on your quickness and change of direction.

Speed and agility for court movement:

• Sprints:

   
  Sprints are a great way to improve your speed and endurance. To do a sprint, run as fast as you can for a short distance. Be sure to focus on your running form and keep your core engaged.

• Plyometrics:

   
  Plyometrics are explosive exercises that help to improve your power and agility. Some examples of plyometric exercises include box jumps, jump squats, and burpees.