The depths of winter is fast approaching and as tennis players, we know that this inevitably means less time on the courts. So, as we shift our time spent outdoors to time spent indoors, we are always looking for ways to stay in good tennis shape so that we don’t embarrass ourselves, or even worse, injure ourselves, when we rush back onto the courts come spring time. Lucky for you, we have compiled a precise guide that will help you stay in tip-top tennis shape, needing nothing more than 4 or so square meters or space (or 43 square feet for our US friends).
A lot of tennis revolves around explosiveness. Have you ever wondered how Ben Shelton serves those 149 mph heaters? If you watch his serve closely, you’ll see him bending his knees, coiling his body, and jumping up into the ball with massive explosive power. Now, we can’t promise that doing these jump squats will give you a serve like Ben Shelton’s, but they will make you that much more explosive—whether you’re serving or drilling a backhand down the line.
Stand with your feet shoulder-width apart, arms at your sides.
Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and weight in your heels.
Explode upwards, jumping as high as you can, and swing your arms to gain momentum.
Land softly with your knees slightly bent to absorb the impact, then immediately go back into a squat for the next jump.
Repeat for 10-15 reps, and try to focus on form over speed.
Supermans engage major muscle groups across your entire body. Ever heard people say tennis is the 'healthiest sport'? That’s because it literally works every muscle group. Supermans are perfect for tennis because they strengthen the entire posterior chain—lower back, glutes, and hamstrings—while also providing essential conditioning for your shoulders and core.
To do supermans:
Lie face down on the floor with your arms stretched out in front of you and your legs straight.
Engage your core and keep your head in a neutral position (don’t tilt it up or down).
Lift your arms, chest, and legs off the ground simultaneously, as high as you can comfortably go.
Hold the position at the top for 1-2 seconds, squeezing your back, glutes, and hamstrings.
Lower your arms and legs back to the ground with control.
Some of you may remember wall sits from grade school gym class—the gym teacher holding a stopwatch as your thighs burned to the point of no return. There’s a reason they put you through that! Wall sits are effective because they engage large muscle groups in the lower body and core. In tennis, this translates to enhanced knee stability, explosive power, and the endurance needed to survive those long, grueling matches.
To do wall sits, simply:
Find a wall and stand with your back to it.
Set your feet away from your body, and slide your back down the wall until your knees are at a 90 degree angle.
Keep your back flat against the wall, and hold for 60 seconds, or as long as you can. (Like we mentioned earlier though, your thighs will burn.)
A huge part of winning points in tennis comes down to footwork. Sure, you may have heard that preparation is the most important part of your swing, but no matter how early you’ve prepared, you’ve got to get your body to the right place, behind the ball, with enough time to execute that perfectly prepared swing. Ladder drills have you covered for this. This “One-Foot Run” ladder drill requires either an agility ladder or some creativity to fabricate something similar. We personally like to put some tape on the floor to replicate a ladder. Here’s how you do the “One-Foot Run”:
Stand at the bottom of your ladder (or if you’re using tape, the first piece of tape), facing forward.
Step into the first box with your right foot, followed quickly by your left foot.
Continue stepping forward, placing one foot in each box as you move down the ladder.
Keep a steady rhythm, focusing on light, quick steps and keeping your core engaged.
Core. Core. Core. The backbone of every tennis movement, providing the stability and power needed for strong, controlled shots and quick, agile movements on the court. Crunches are a classic, so without further adieu here’s how you do ‘em:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands behind your head, elbows wide, but avoid pulling on your neck.
Engage your core by tightening your abs and lifting your shoulders off the floor toward your knees.
Pause briefly at the top, squeezing your abs, then slowly lower back down.
Do this set of drills a couple of times a week, and, before you know it, you’ll be back on the courts wondering why you don’t feel as sore as you usually do after those long tennis sessions. See you out there!