Fitness Training to Improve Your Tennis


Tennis is a  difficult sport to master.

While the Nadals and Federers of this world may make it look like a walk in the park, a close game of tennis can push the body to extreme levels of exertion.

For club players, the step up in  fitness can make a major difference in  tennis performance. Tennis is a sport that relies on short, sharp sprints and also constant changes in technique. Focusing just on your racket technique will not allow you to move to the next level.

Ok so With that in mind, I have written up an article on some simple exercises and agility drills that you can include  in your training regime to improve your speed and  also agility on court.


1. Pogo jumps

This is  a great exercise to introduce at the beginning of a  workout. The exercise  involves jumping vertically, springing up using just your ankles. When you are in the air, pull your toes up towards you.

Make sure that  your heel never touches the ground when doing this exercise, keep your knees locked and maintain a straight posture.. You can extend theis exercise by jumping from side to side…

2. The plyometric lunge

This is used to increase your explosive power. It involves taking the normal lunge exercise to a  higher level of intensity and yes this is very challenging. Doing this will not only increase your power but it will also develop muscular endurance through your hips and thighs and also help to improve your overall bodily control and coordination.

3. The star jump

This jump will help you develop power through your torso and also improve your vertical jump. It is a perfect exercise for hitting those high shots when you get stuck close to the net. When you do  this exercise try  to spend as little time in contact with the ground as possible


4. Lateral movement.

Starting at the service line, make three rapid lateral steps and then touch your hand to the ground on the final step.Repeat this to the left. Repeat this drill between 10-20 times.Gradually reduce the amount of steps and work primarily on speed.  Increase the amount of steps to focus more on endurance and fitness.


5. Backwards / Forwards

Beginning on the baseline, sprint as fast as you can to the net and then shuffle backwards. Carry out these sprints at a maximum intensity 10 times and then rest for 2-3 minutes before starting the drill again.

Now before you go running off with renewed enthusiasm …….

6. Before You Begin

It is important to consider that, as with all training, you should take adequate time to develop a strong core level of fitness and an  overall strength before beginning.
Medium to long runs will start to  develop the kind of fitness and endurance  you need in a competitive tennis match. If you are cannot  complete 5-10k runs with relative ease it is very unlikely that you have got the fitness to keep you going through a tough three-set match.
You will also need to have a firm base in strength training so that your body is conditioned enough to be able to handle the  demands of a rapid direction change, jumping and short sprints, then we have serving and returning the ball at high speed.

Hope this helps!

Happy New Tennis Year

Hello again tennis friends, and a very Happy New Year !

It’s been a while since I last wrote to you so I’d like to apologize for my absence and also assure you that it won’t be that long again until you hear from me.

I’ve recently been reading the Andy Murray book “ Seventy – seven “, which is in essence his story about his build up and then subsequent winning of the Wimbledon Men’s Singles title in 2013.

It’s called “ Seventy – seven “ because that’s how many years it was before his victory that a British player had won the title.

I am only a few chapter’s into the book but already have found that I probably underestimated Murray’s character and humbleness. He obviously prefers not to have too much media attention and certainly does not actively seek it.

 He has high praise for everyone who has worked with him, from his management company, to coach, to physio, to hitting partners , family, friends and supporters.

Andy Murray also talks about his eagerness to take his career progression “ one step at a time “, and not rush into things and decisions which he may later regret.

He is obviously one of the hardest working players on the circuit when it comes to practice and training, and sometimes felt that he didn’t get the recognition and praise that he deserved, especially from the media.

It was only when he won his first Grand Slam, the US Open in 2012, that the media started to take more notice of him, yet he was winning many lesser know tournaments around the world quite frequently.

So maybe there’s a lesson in there for us all.

Don’t be too hasty and expect results too quickly. Persevere with your practice and training, do things one step at a time, and you will soon notice improvements in your fitness and general play.

In conclusion, I am posting a few new articles related to these subjects over the next few days.

Enjoy some of the latest articles and I  will keep you informed as other new articles are added.

All the best in your tennis.