7 Exercises That'll Level Up Your Tennis Game

Tennis requires agility, speed — and a whole lot of muscle. The game’s swings, serves, and side-to-side shuffles call on your calves, hamstrings, and quads, as well as your glutes, biceps, and triceps, says trainer Jennie Graham. Here’s how to train them all off the court.

Lateral Lunge

Graham says lunges will the improve speed, agility, balance, and coordination needed in tennis.

- Stand feet hip-width apart.

- Step out to side, bend knee.

- Hinge forward. Keep weight in heels.

- Push off from foot to return to start.

- Do 10-15 reps, 3 sets.

Weighted Squat

Graham also recommends squats to work the lower body. Hold a weight for a challenge.

- Feet shoulder-width apart.

- Push hips back to squat.

- Make sure knees don’t extend past toes.

- Squeeze glutes, push into heels to stand.

- Do 3 sets of 10 reps.

T-Raises

Graham says this works the upper body for a more powerful swing.

- Feet shoulder-width apart.

- Dumbbells at hips.

- Bend knees, hinge so torso is parallel to floor.

- Lift arms straight out to shoulder height.

- Draw shoulder blades in, keep back flat.

- Do 10 reps, 3x.

Deadlift

Coach Allison Sizemore likes these to work the calves, back, and glutes.

- Sit hips back, bend knees.

- Hinge forward, grab weights.

- Push into floor. Keep arms straight as you bring hips forward to stand.

- Push butt out, reverse move to lower weight.

- Do 5 reps, 3x.

Split Squats

Trainer TJ Mentus says this move targets each leg separately for improved balance and agility on the court.

- Step one foot forward.

- Lower back knee to ground.

- Both knees will be bent 90 degrees.

- Stand back up, squeeze glutes.

- Do 8-12 reps, 3-4 sets.

Bench Press

Tennis pro Mario Musa says stronger shoulders and triceps equal a stronger stroke.

- Lie on bench.

- Grab barbell with a medium grip-width.

- Unrack bar with straight arms.

- Lower bar to mid-chest.

- Press bar back up until arms are straight.

- Repeat 10 reps, 4x.

Seated Shoulder Press

This move hits the deltoids for a better backhand, says Musa.

- Sit on bench, dumbbell in each hand.

- Raise weights to head height, elbows 90 degrees.

- Back straight, raise weights together above head.

- Pause, slowly return to start.

- Do 10 reps, 4x.