Strength training in tennis is important for each of us because it protects us from injuries. Tennis is a one-sided, arhythmic sport with constant start and stop movements. This gets to the bone - in the truest sense of the word. Therefore, we need to strengthen our bodies and make our muscles strong. In recent years, so-called bodyweight training, which uses your own body weight or very small hand-held devices, has proven successful here. Depending on your fitness level, you can work with small weights in the form of dumbbells or water bottles, resistance bands, etc.

Strengthening exercises for the whole body - stable from the center of the body

There are countless exercises to strengthen your body. We are total fans of Tabata training, where you perform an exercise for between 20-30 seconds depending on your fitness level, then take a break of 10-20 seconds and then move on to the next exercise. You can do this circuit 3, 5 or, if you are very fit, 7 times.

Nathan Martin from Tennisfitness.com shows you a small selection of useful exercises for us tennis players in this video. More great exercises are included in the online programs listed below. These are always holistically combined with other exercises in the areas of speed, agility and mobility. That makes sense and is highly effective!

But now let's start with the strength exercises: 

• Lunges (lunches) with or without weight: here you can first lunge forward with one foot, then to the side and then backwards.
• Single leg deadlift : stand on one leg, take the other leg back and come forward with your upper body. If you use weights, leave them on your supporting leg. Make sure it is straight. Come out of the scales with your outstretched leg forward, lift it and press your arms (with or without weight) vertically upwards.
• Small "leg press" (liftups) : sit on a bench, lift one leg vertically forward and come up from sitting over the supporting leg. Sit back on the bench in a flowing movement. You can hold a weight in your hand for support. Do 10 repetitions per leg, then switch.
• Arm and shoulder lunches: take a Deuser or Thera band, attach it and pull it lightly with both hands. Now you first pull the band past your hips with both hands, then a little higher to chest height and as a third level you pull the band upwards. Important: tense your stomach and buttocks during this exercise and remain stable in your upper body so as not to get into a hollow back.
• Push-up with rotation: you turn the support into a push-up. As you come up, you alternately release one arm and rotate it straight up. Watch your arm to get a nice rotation. 10-15 repetitions. If the support is too heavy for you, put your knees on the floor.
• Upper arm triceps: take hold of your attached Deuser band (alternatively a small weight) with both hands.
  
  Now pull the band upwards with both hands. Stand in a walking position so that no hollow back is created - keep your upper body firm.

You are welcome to leave out the other TRX exercises shown in the video.

Don't just talk about fitness - DO IT!

Here we would like to recommend various online programs with which you can improve your fitness and especially your strength. The best injury prevention!

6-week program for all ages and all skill levels

For whom? For ALL tennis players, regardless of age and skill level, who want to improve their movement on the court and become faster and more agile.
What do you have to do? 30-40 mint workouts, 2-3 x per week with different focuses
Cost : US $49.95

to the program

6-12 week eventing program for juniors

For whom? For youth tennis players (8-18 years old), covers the areas of strength, speed, mobility, footwork and endurance.
What do you have to do? 15-40 mint workouts, 2-4 x per week with different focuses
Cost : US $89.99

to the program

6-12 week versatility program for tennis players over 40

For whom? For tennis players aged 40 and over, regardless of skill level, covers the areas of strength, speed, mobility, reaction, balance and endurance.
What do you have to do? 15-40 mint workouts, 2-4 x per week with different focuses
Cost : US $79.95

to the program

6-12 week program for all ages for more flexibility, mobility and balance

For whom? For ALL tennis players regardless of age and skill level, great exercises for more shoulder mobility, balance, rotation and more strength.
What do you have to do? 15-40 minten workouts, 2-4 x per week with different focuses
Cost : US $29.99

to the program

Over the next four weeks we will introduce you to small workouts from these programs. Be there, join in and, above all, stay on the ball. And if you want to start with one of the complete programs today, buy the right program and get started.  

All programs come with a money back guarantee within the first seven days . In case you don't like the program - but we honestly don't think so!