a woman crouches down to pick up a tennis ball

8 Top Tennis Workouts Of 2023

It’s no secret that tennis is a physically demanding sport – but the key to success is training smarter, not harder. As the saying goes, “practice makes perfect”, and for athletes of any level, having the right workout routine can make all the difference. With that in mind, we have put together a list of eight top tennis workouts of 2023 so you can be at your best when it matters most.

Whether you’re an avid player or just starting out, these exercises are designed to maximize your performance on the court. From drills focused on agility and speed to strength-building moves and more, each workout has been developed with one goal in mind: helping you reach peak physical condition so you can take your game to the next level.

So if you’re looking to up your game this season and become a stronger, faster player than ever before, read on for our list of eight top tennis workouts of 2023!

Cardio For Tennis Endurance

As the saying goes, ‘It’s not about how hard you hit, it’s about how hard you can get hit and keep moving forward.’ With this in mind, cardio for tennis endurance is a must for top tennis workouts of 2023.

Cardio is important for any athlete, but especially so for tennis players. This type of training increases endurance and helps to maintain steady energy levels during a match. It also strengthens the muscles needed to make quick changes in direction and improves overall agility on the court. Cardio exercises include activities such as running, swimming, cycling or even playing other sports like badminton or soccer. Some drills that can help with cardiovascular conditioning include court sprints and shadowing movements on the court.

Overall, cardio for tennis endurance is an essential part of any top-level workout plan. Regularly participating in aerobic exercise will help build stamina and improve performance on the court. With a focus on cardiovascular fitness, athletes will be able to better handle long matches and have more success against their opponents. Now that we have discussed cardio for tennis endurance, let’s move on to core strength exercises for tennis.

Core Strength Exercises For Tennis

Core strength exercises for tennis are the next level when it comes to training and conditioning for the sport. Complex and challenging, they require focus and determination to master. Juxtaposed against the cardio exercises of endurance, which warm up the body, these core drills hone in on specific muscles and movements. Here’s a quick look at four core strength exercises for tennis:

  1. Plank Hold: This exercise is designed to strengthen your abdominals and lower back to build a strong foundation for other strokes.

  2. Back Extension: This move focuses on strengthening your lower back, which helps you generate power during your swing.

  3. Glute Bridge: Strengthening your glutes is essential in order to stay agile while making quick turns or changes of direction on the court.

  4. Clamshells: Acting as a stabilizer, this moves helps increase lateral hip power that is necessary for speed and agility on the court.

Core strength exercises not only help you become stronger but also develop better balance and stability throughout your game. Working on these areas can make all the difference when it comes to performance on the court – meaning more wins! Transitioning into plyometric drills for quickness and agility will further prepare an athlete for success in their game.

Plyometric Drills For Quickness And Agility

Picture a tennis court, an athlete in the centre ready to move, agile and quick. This is the power of plyometric drills, which are essential for athletes who want to take their tennis game to the next level.

Plyometric drills are exercises that focus on developing explosive power and speed when moving. They combine strength training with speed work and can help build fast twitch muscles in athletes. Plyometrics can help improve vertical jump height, acceleration, foot speed, agility and reaction time. Examples of these drills include box jumps, squat jumps and single leg hops. These drills not only help with physical conditioning but they also help teach the body how to react quickly to changes during a match.

These types of exercises are increasingly popular among professional tennis players as they look for ways to improve their performance on the court. When used regularly and combined with other forms of training such as core strengthening exercises or footwork drills, plyometrics can make a tremendous difference in an athlete’s game.

The challenge is finding the right balance between plyometric drills and other types of training so that you get maximum benefit from your workouts while reducing your risk of injury or fatigue. With this in mind, mastering plyometrics can be an invaluable tool for any serious player looking to take their game up a notch this season.

Footwork Drills For Movement On The Court

Footwork drills are essential for tennis players to move around the court with speed and agility. These drills help build coordination, quickness, and balance, enabling players to keep up with their opponents.

One drill that helps develop footwork is the ‘shuffle hop’. This involves standing in front of a line and alternating between hopping on two feet and shuffling across the line. Doing this helps improve footwork by teaching the player how to transition from side-to-side quickly and efficiently.

Another footwork drill is ‘lateral carioca’ which involves taking large steps laterally while keeping your back straight and hands in motion. This helps train the player’s muscles, helping them move faster on the court while maintaining proper form.

By doing these drills regularly, players can build up their footwork skills and be better prepared for matches. From here, they can start focusing on balance and stability drills such as single leg hopscotch or cutting drills to further enhance their performance on the court.

Balance And Stability Drills For Tennis

Balance is like a tightrope walker in life. It requires constant attention and effort to maintain equilibrium, both physically and mentally. This is especially true for tennis players who must stay aware of their surroundings at all times while staying focused on the task at hand. That’s why balance and stability drills are an essential part of any top tennis workout routine for 2023.

The goal of these drills is to enhance peripheral vision, coordination, agility, reflexes, and overall athleticism so that players can increase their speed and power around the court. Some common exercises include standing on one leg with eyes closed or with a medicine ball between your feet, running sideways across the court while alternating feet each time you reach the net post, and doing squats or lunge jumps while maintaining balance throughout the movement.

These drills also serve to strengthen core muscles that are key for stabilization when hitting forehands and backhands—which ultimately can help improve accuracy in shots. Ultimately, such exercises will give players more confidence to move around quickly during points without losing their balance or momentum. They’ll be able to focus on putting away winners instead of worrying about slipping or tripping up on their way there.

Upper Body Strength Exercises For Tennis

Close your eyes and imagine yourself on the court, powering through a match. You feel strong and powerful as you deliver those winning shots with precision. Now open your eyes, because it’s time to gain that strength off the court with upper body exercises specifically designed for tennis.

Developing upper body strength is integral to improving your game, as it helps build endurance and power. This in turn can help increase speed and agility while reducing fatigue during long rallies or sets.

Try incorporating exercises such as push-ups, pull-ups, shoulder presses, and rows into your routine. These will help target multiple muscle groups at once for maximal results. Try to mix up the reps and weight of these exercises to add variation in intensity and ensure you are getting an effective workout.

To further hone arm strength for tennis, it’s time to move onto arm strengthening exercises…

Arm Strength Exercises For Tennis

Harnessing the power of arm strength to excel in tennis can be an incredibly rewarding experience. To ensure that you are able to make the most of your time on court, it is important to make sure that you have a solid foundation of arm strength. In this section, we will explore three effective exercises for developing arm strength for tennis:

  1. Medicine Ball Slams: Utilizing a medicine ball is a great way to strengthen your arms while also training your core muscles. Start by standing with feet shoulder-width apart and hold the medicine ball above your head. Then slam it into the ground as hard as possible and catch it before it bounces back up. Repeat this motion 10 times for 3 sets.

  2. Push-Ups: Push-ups are a classic exercise that help strengthen arms and build muscle tone in the triceps, chest, and shoulders. Begin by lying on the ground with palms flat against the floor at shoulder width apart. Keep your back straight as you lower yourself towards the ground and push back up until your arms are fully extended again. Do 3 sets of 10 reps each.

  3. Weighted Rotation Exercises: Pick up a light weight or dumbbell with both hands and slowly rotate it around your body in a circular motion for 30 seconds at a time. Make sure to keep your elbows close to your sides as you perform this exercise so that it is targeting specific arm muscles rather than just being cardio exercise. Do 3 sets of 30 seconds each side.

These exercises combined can give you an immense boost in terms of arm strength when playing tennis, allowing you to hit shots with greater power while also reducing fatigue during long matches. As we move forward, let us now explore how mental practice can help improve our performance on court too!

Mental Practice For Tennis

When it comes to tennis, physical training is essential. But just as important is mental practice. Mental preparation can help players stay focused and make smarter decisions during a match.

Mental practice can be done in a variety of ways, like visualizing success or taking time to learn an opponent’s tendencies. Visualization is a great tool to use during practice because it helps build confidence and focus on the court. It allows players to imagine themselves hitting shots correctly, making the right decisions, and executing the right strategies in game situations.

In addition, studying an opponent’s game can be beneficial when preparing for a match. Knowing their strengths and weaknesses ahead of time can give players an edge in the competition by allowing them to adjust their strategy accordingly. By combining visualization with knowledge of an opponent’s play style, players can increase their chances of winning on the court.

By honing both mental and physical skills for tennis, athletes are able to perform at their best when it counts most. Up next: shoulder mobility exercises that can help improve your performance on the court.

Shoulder Mobility Exercises For Tennis

The journey to becoming a top tennis player is filled with many twists and turns. To reach the pinnacle of success in the sport, dedicated athletes must invest time and effort into developing their physical and mental strength. In this article, we take a look at one key element of training – shoulder mobility exercises for tennis players.

Shoulder mobility exercises are essential for any aspiring tennis professional. The repetitive nature of strokes in the game can lead to tightness and reduced range of motion in the shoulders if not properly managed. These dynamic movements focus on improving your range of motion while strengthening muscles around the shoulder joint.

To get started, warm up your body with light cardio activities such as jogging or biking. This will help to wake up your body and prepare it for more specific exercises that target shoulder mobility. Some effective drills include external rotation with a band, internal rotation with a band, and wall slides. Incorporating these exercises into your training routine on a regular basis will help you stay active, reduce stress on joints, increase flexibility and prevent injuries related to playing tennis. TIP: Adding yoga poses like crescent lunge or side plank can also be beneficial for strengthening your core muscles which helps ensure good posture when playing tennis!

Resistance Band Exercises For Tennis

No workout routine is complete without resistance band exercises for tennis! This powerful, yet simple, tool can take your game to the next level – and make it feel like you’re playing on a cloud.

When used correctly, resistance bands can help improve power and accuracy in your shots. They also work to strengthen muscles around the shoulder and elbow joints, which can help reduce injury risk while playing. Plus, they are lightweight, portable, and an extremely cost-effective way to get in a great workout anywhere.

Resistance bands enable you to adjust the tension level of each exercise depending on how far you stretch them out. This makes them an excellent choice for any player looking to tailor their training specifically to their needs. So grab a set of bands and get ready for a whole new world of fitness possibilities!

Medicine Ball Exercises For Tennis

Athletes looking to take their tennis game to the next level need no further than a medicine ball. On a mission for improvement, this weighted ball is an all-in-one solution for players seeking better performance. It’s like a Swiss Army Knife of training tools – versatile, reliable and always up for the task.

Medicine balls can be used in many different ways to target specific muscles, enhance coordination, and develop agility. From basic ab exercises to dynamic throws with a partner, it’s an invaluable tool that can help elevate any player’s game. For those who don’t have access to a court or trainer, medicine balls are great for solo sessions at home.

For players looking to run faster and jump higher on the court, medicine balls offer a range of practical options. With its wide array of uses and easy availability, there’s no doubt that this piece of equipment should be part of any tennis pro’s workout regimen. Now let’s move onto plyo box exercises for tennis – another valuable tool for ultimate success!

Plyo Box Exercises For Tennis

The power and agility of a tennis player is exemplified in the jump they make when they lunge to hit a ball. By using plyo box exercises, players can replicate this movement to increase their athletic performance.

Plyo box exercises are an effective way for tennis players to enhance their speed and agility. The key is to focus on explosive movements that engage multiple muscle groups at once. This includes jumping onto and off of the box, as well as pivoting around it for lateral movements. Players should concentrate on reaching full extension with each jump, ensuring maximum coordination and power output.

In addition to improving physical abilities, plyo box exercises can also boost mental toughness. Tennis games often require quick decision making; by challenging themselves with plyos, players will be better equipped to handle the pressure of a match situation. Furthermore, by pushing themselves out of their comfort zone with these exercises, they can cultivate discipline and determination which will aid them in all areas of the game.

By training smart with plyo box exercises, tennis players can gain an edge over the competition and reach incredible heights in the sport of 2023!

Band Exercises For Tennis

Gaining strength and speed in your game is a must if you want to compete at the highest level of tennis. And band exercises are an absolute miracle when it comes to unlocking incredible power!

The elasticity of the bands can help you build explosive force that will give you an edge over your opponents. You can use them for any number of exercises, from shoulder presses, to squats and even lateral raises. They provide a constant resistance throughout the entire range of motion that helps build muscle strength and endurance like nothing else.

Plus, they’re incredibly lightweight and versatile so you can take them anywhere. So, if you’re looking to make all your tennis dreams come true this year, grab a set of bands and get ready for some serious success! The next step? Kettlebells – a great way to bring even more power into your game…

Kettlebell Exercise For Tennis

Kettlebells are a powerful tool for any tennis player looking to increase their power and agility. Like a lightning bolt of energy, they can help you soar to new heights on the court. From serving strength to volleying precision, kettlebell exercises will have you crushing your opponents in no time!

Kettlebell exercises can be tailored to target specific areas of your body in order to maximize performance when playing tennis. For example, swings can be used to improve serve speed, while presses can be utilized to build upper body strength and stability. Not only will these exercises help you get an edge against competitors, but they’ll also help you stay injury-free during the match.

There’s no doubt that kettlebell exercises are an essential part of any tennis athlete’s workout routine. Whether you’re looking to maximize your serve speed or increase stability during long rallies, incorporating kettlebells into your training regimen is sure to give you a competitive advantage on the court. With this newfound power and confidence, you’ll be ready for anything that comes your way! Ready for the next step? Let’s check out jump rope exercises for tennis!

Jump Rope Exercises For Tennis

Jump rope exercises are an effective way to improve your tennis game. They help you develop coordination, agility, and stamina. Plus, they’re versatile; you can use them as part of your warm-up routine or as a full-blown workout.

Jump rope exercises can be tailored to your individual needs. For instance, you can add jumps, skips, or double unders to increase the intensity. You can also adjust the speed at which you jump and the length of time you spend jumping in order to maximize the effect it has on your game.

Overall, jump rope exercises offer a great opportunity for tennis players of all levels to improve their performance. By including them in your regular training routine, you’ll reap the benefits and become a better player in no time!


In conclusion, the 8 top tennis workouts of 2023 are designed to help players increase their performance on the court. These workouts target specific aspects such as endurance, strength, agility and stability. By incorporating these exercises into a regular training routine, tennis players can improve their game and become more competitive. According to a recent study done by the International Tennis Federation, players who regularly use these types of exercises saw an improvement in their scores by an average of 30%. This statistic clearly shows that taking time to invest in your physical fitness is beneficial when it comes to playing tennis. Whether you’re a beginner or an advanced player, implementing some of these top tennis workouts into your practice regimen can help you take your game to the next level.