Training for Tennis Players: The Strength, Power and Conditioning That Actually Transfers

An average tennis point lasts 5 to 10 seconds, with 20 to 25 seconds of rest in between. A two-set match means several hundred direction changes, decelerations and rotations — not one long steady effort. So what you need in the gym is leg strength, rotational power and a shoulder that survives thousands of serves, not endurance work.

Strength: two sessions a week, 40 to 50 minutes

Two short sessions per week are enough if you are already on court three or more times. Put them on non-match days, or right after an easy hitting session — never the day before a match.

• Bulgarian split squat — 3 sets of 6 to 8 per leg
• Romanian deadlift — 3 sets of 8, with a 3-second lowering phase
• Single-arm row — 3 sets of 10 to 12 per arm
• Overhead press or feet-elevated push-ups — 3 sets of 8 to 10
• Nordic curl or heel slides — 3 sets of 5
• Lateral lunge — 3 sets of 8 per leg

Pick loads that leave you 2 to 3 reps in reserve at the end of each set. If you can do 12 when the plan says 8, add 2.5 to 5 kg next session. Keep a 2:1 ratio of pulling to pressing — tennis players are almost always stronger in front than behind.

Rotation and explosiveness

The shot comes from the hips and trunk, not the arm. Do this before your strength work while you are fresh — 10 to 12 minutes total.

1. Side throw of a 3 to 4 kg medicine ball into a wall from a ready stance — 4 sets of 5 per side
2. Scoop throw upward — 3 sets of 5
3. Standing broad jump — 4 sets of 3, with a full 45-second rest
4. 5-metre accelerations out of a split-step — 6 reps

Rule: the moment throw speed or jump distance drops, the set is over. This is not conditioning and should not leave you tired.

Shoulder and elbow: the 10 minutes that keep you on court

Pain on the outside of the elbow and shoulder pain on the serve are the two most common complaints in recreational tennis. Both are far easier to prevent than to fix.

• Band external rotation, elbow tucked to the ribs — 3 sets of 15, three to four times a week
• Y-T-W raises on an incline bench, no weight or 1 to 2 kg — 2 sets of 10
• Eccentric wrist curl with 1 to 3 kg: lift with two hands, lower with one over 3 seconds — 3 sets of 15
• Grip holds of any kind — 3 sets of 20 seconds
• Single-leg calf raise — 3 sets of 15, for the Achilles and ankle

Conditioning that matches the sport

Long steady runs do not mirror tennis. Repeated sprint work does.

• Repeated sprints: 6 to 8 reps of 20 metres, 20 seconds rest; 2 to 3 sets with 3 minutes between sets
• Short intervals: 15 seconds work, 15 seconds rest, 12 to 16 reps
• One easy aerobic session: 25 to 35 minutes of running or cycling at roughly 130 to 145 beats per minute

A sample week: Monday on court, Tuesday strength, Wednesday on court, Thursday shoulder work plus sprints, Friday off, Saturday match, Sunday easy aerobic.

Fuel and fluid

Eat 2 to 3 hours before a match, with roughly 1 to 2 g of carbohydrate per kilogram of body weight — for a 75 kg player that is 75 to 150 g, say a plate of pasta with some meat. In matches longer than 90 minutes, take 30 to 60 g of carbohydrate per hour; a banana gives about 25 g. Afterwards, 20 to 30 g of protein and a normal meal. Across the day, aim for 1.6 to 2.0 g of protein per kilogram.

Fluid: 400 to 600 ml in the hour before you start, then 150 to 250 ml at every changeover. If your shirt dries with white salt marks, add 500 to 1000 mg of sodium per litre of drink. Weigh yourself before and after — replace each kilogram lost with about 1.5 litres over the next few hours.

When to see a doctor

• Shoulder pain that wakes you at night or lasts more than two to three weeks despite reduced load
• Numbness, tingling or grip weakness in the hand
• A knee that swells, locks or gives way under your weight
• A sharp popping sensation in the calf or heel, or being unable to rise onto your toes
• Back pain that travels down the leg below the knee
• In heat: dizziness, nausea, confusion or stopping sweating — this is an emergency, stop immediately
• Chest pain, fainting or an irregular heartbeat during effort — urgent

The short version

• Two 40 to 50 minute strength sessions a week, kept at 2 to 3 reps in reserve, cover most of what tennis demands.
• Build rotational power with 3 to 4 kg medicine ball throws, 4 sets of 5 per side, done fresh.
• Give the shoulder and forearm 10 minutes three to four times a week — 3 x 15 external rotations is the minimum.
• Condition with 6 to 8 x 20 metre sprints rather than long steady running.
• Drink 150 to 250 ml at every changeover, and add 30 to 60 g of carbohydrate per hour past the 90-minute mark.