What Workouts do Tennis Players Do? (Explained)

Workouts for tennis players can vary depending on the player’s level, but the most common are weightlifting, running, and swimming.

Tennis players should also include flexibility training as part of their routine to improve their range of motion and avoid injury.

Tennis players engage in a wide variety of workouts to maintain their physical conditioning, including running, biking, swimming, and elliptical training.

In addition to these traditional exercise options, many tennis players supplement their fitness routine with strength training and cardio exercises such as interval training and aerobics.

When lifting weights, tennis players should focus on compound exercises such as squats, deadlifts, and bench presses that target several muscle groups at once.

Swimming is also important for tennis players because it helps with endurance and agility.

Running can be a good way to build strength and conditioning for tennis players.

Running intervals or long distances is a great way to increase speed while also improving cardiovascular fitness.

Tennis players should make sure to warm up before starting any workout to prevent injuries.

What Workouts do Tennis players Do


Tennis players typically do not weightlift. There are a few exceptions to this, such as Roger Federer who has mentioned that he does some light weightlifting in addition to his regular tennis routine.

There is some evidence that tennis players may benefit from weightlifting, as the two activities share many similarities.

For example, both tennis and weightlifting involve lifting heavy weights overhead, which may improve muscle mass and strength.

Additionally, both activities can be extremely physically demanding, which may lead to improvements in cardiovascular fitness and joint health.

However, there is currently no evidence that weightlifting specifically benefits tennis players.

Some professional tennis players, such as Stan Wawrinka, have even said that they try to eat clean and avoid putting on too much weight so they can maintain their bodies during matches.

On the whole, however, tennis players tend to rely more heavily on aerobic exercise than on strength-training exercises.

This is because of the intense physical activity required of them during matches.

Tennis players generally engage in two types of cardio: high-intensity interval training (HIIT) and steady-state endurance training (SET).

HIIT involves short periods of high-intensity exercise followed by shorter periods of rest or low-intensity exercise.

Agility Workouts

Tennis players are known for their agility and quick reflexes. To maintain these skills, many tennis players perform agility workouts.

These workouts help improve a player’s speed, balance, and coordination.

Some popular agility exercises include the Bunny Hop, the Sled Drag, and the Water Sprint.

The Bunny Hop is performed by hopping on one foot while holding onto a handrail or railing.

The Sled Drag is similar to the Bunny Hop, but the player is dragged along a surface instead of hopping.

The Water Sprint is performed by running across a pool or waterway as quickly as possible.

Players should aim to keep their bodies upright and avoid sinking below the surface of the water.

These exercises are just a few of the many that tennis players can use to improve their agility skills.

Stamina Workouts

Tennis players have to be in great shape if they want to compete at the highest level.

That means intense cardio workouts, along with strength and conditioning workouts.

But what about stamina? Do tennis players need to do stamina workouts too?

According to a study, tennis players do indeed need stamina workouts. The study found that while endurance exercises such as running are beneficial for overall fitness, playing tennis also requires excellent stamina.

The researchers recommend incorporating sprints and resistance training into a player’s regular routine in order to improve their stamina.

This will help them maintain their energy throughout long matches, which can make all the difference on the court.

How does Muscles Work Playing Tennis?

Muscles work continuously in tennis, whether you are hitting a ball or running to your next point.

A muscle is like a bunch of interconnected tubes and fibers. When you contract one muscle, it shortens and pulls on the surrounding muscles.

This tension can then be used to power movement in other directions. Tennis players use two main muscle groups: the abdominal muscles and the back muscles.

How does Muscles Work Playing Tennis

Abdominal muscles help you stabilize your spine when you are standing up, and when you hit a serve, these muscles help generate power.

Back muscles help you move your upper body forward and backward during play.

A tennis workout should include exercises that work for both the abdominal and back muscle groups.

Tennis players also benefit from activities that increase their flexibility, such as yoga or Pilates classes.

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