TENNIS EXERCISES
Jump Squat
Requirements - Light Weight (optional)
1. Stand up with your feet a shoulder width apart
2. Go down in a squat motion
3. When you have got to the bottom of your squat jump upwards up of the ground slightly (keep your
legs straight
4. When you hit the ground repeat the process 15-20 times
The squat jump is a great exercise to have if you are looking to develop the perfect tennis serve as it
increases the explosiveness and power in your legs which you need when serving and in other
groundstrokes too. You can increase the difficulty of this by holding light weights in your hands
beside your body
Band Resisted Rotation
1. Attach a band SECURELY to a stable object as close to
chest height as possible
2. With the handle in your hand (if the handle is in your left hand then when you look left you should
be looking at the object you secured the band on) walk laterally (sideways like a crab) until you
reach a good enough resistance
3. Twist against the resistance and return to the starting position
Repeat this 15-20 times on each side
This is the final of the tennis serve exercises and it targets the arm muscles which you will be using
in tennis serves and also your ground strokes.
Lunging Stretch
1. Lunge with one leg and then bring the back knee down to the ground
(hold for 20 seconds)
2. Move into the hamstring stretch (don't move your feet, just straighten your legs and place your
hands on opposite sides of your front foot)
3. Hold for 20 seconds and repeat with the other leg
Superman Stretch
Targets - Core and back
Improves you serve and groundstrokes
1. Lie down on your stomach with your hand straight out in front of yourself
2. Raise your legs upper body (and feet for an extra challenge) off of the ground
3. Hold this for 30 - 60 seconds and then release
Repeat this 3-4 times
Hanging Crunch
Targets - Your core, back and abs
Improves your serve
1. Grab a chin-up bar with both hands (make sure it's tall enough that when you are at full extension
your feet are off the ground
2. Slowly lift up your knees to your chest (just the knees, no need for any arm movement)
3. Hold for 3 seconds and the release
Repeat this exercise 12-15 times
You can also choose to target your oblique core muscles with a variation. In the variation when you
are bringing your knees up you want to raise your knees to the left and then the right oblique
muscles.
Standing Oblique Cable Crunch
Targets - Your core, back and abs
Improves your serve
1. Stand with your legs a shoulder width apart
2. Hold the handle of the cable next to your ear with one hand (or with two hands behind your head)
3. Flexing your abs, bend down (from the waist only) and at the same time twist your body bringing
the elbow holding the handle to the opposite knee
4. Return to the beginning of the exercise
Repeat this 12-15 times before switching sides
There are many variations for this exercise and all are just as effective.
Lunging Stretch
1. Lunge with one leg and then bring the back knee down to the ground
(hold for 20 seconds)
2. Move into the hamstring stretch (don't move your feet, just straighten your legs and place your
hands on opposite sides of your front foot)
3. Hold for 20 seconds and repeat with the other leg
Tricep Stretch
1. Standing with your feet slightly spread apart bring your
left arm behind your head (your elbow should stick out just behind it)
2. With your right hand grab the elbow and gently push down to stretch the tricep
3. Lean to the right to give yourself more of stretch on the tricep and also the lats
4. Repeat on the other side
Overhead Slams
Take an 8-pound medicine ball, bring it over your head with both hands, and, while focusing on being tight and
long, drive the ball down, enough to bring your feet off the ground. “This is fantastic for explosive power through
the upper body,” says Nick Anthony, a performance specialist at Athletes’ Performance in Arizona. One
warning: If you use an air-filled ball, be careful of the potential rebound into your face. Do 2-3 sets of 8 reps.
Watch the video below and click here for detailed instructions.
Medicine Ball Perpendicular Throws
The serve is a twisting force and this exercise works that movement and generates the needed power. A sandfilled ball is preferable, but an air one will do just fine, Anthony says. Start with 2-3 sets of 8 reps. Watch the
video below to learn to do it right.
Single-Leg Squats
For the upper and forward drive, the serve requires hip strength and balance. “Single leg squats improve
balance, strength, and stability through your torso," Anthony says. Aim for three sets of 8-10 reps. Watch this
video to learn how to do it.
Ys, Ts, Ws and Ls
While the majority of the power for your serve comes from the lower body and torso, your shoulder needs to be
strong and stable. Done standing or lying over a physioball, these four exercises develop both strength and
functional stability, helping to prevent injuries that would come from overcompensation, Anthony says. Start
with three sets of 5-second static holds (squeeze your shoulder blades at the top of the move and hold for a
count of five) and progress by increasing the time, adding reps, and using light weights. Click here for detailed
instructions to learn proper form for each movement.
Starting Position

Standing hinged over at the waist with the back flat and chest up

Y: Glide your shoulder blades back and down and then raise your arms over your
Procedure
head to form a "Y"

Return to start position and repeat for prescribed number of repetitions

T: Glide your shoulder blades back and down and then raise your arms to the side
to form a "T"

Return to start position and repeat for prescribed number of repetitions

W: Bend your elbows to 90 degrees|Glide your shoulder blades back and down
and then lift your arms to the side to form a "W"

Return to start position and repeat for prescribed number of repetitions

L: Glide your shoulder blades back and down, lift elbows to the ceiling as they
bend to 90 degrees, and rotate hands to the ceiling

Reverse the steps back to the start position and repeat for prescribed number of
repetitions
Coaching Keys

Initiate movement with the shoulder blades, not the arms

On the Y, T, and W, keep the thumbs up

Working your shoulders, upper and lower back
You Should Feel It