Gym Tips to Help Improve Your Tennis Game

All great tennis players need to work on their strength, agility, and endurance. Doing so, helps with your serve and speed. Whether you're a tennis beginner or a tennis pro, here are some exercises to help you improve your skills on court. 

STRENGTH TRAINING 

BENCH PRESS: This is a compound action that engages the chest, triceps, and shoulders. All three of these are key for great tennis serve!  

How to do:

1. Grab a flat bench and lay on your back
2. Grip the barbell slightly wider than shoulder width, with the bar directly over the shoulders.
3. Keep your feet firmly on the ground, keeping your hips on the bench.
4. Avoid arching your back and keep your core engaged.
5. Lift the bar or dumbbells off the rack slowly.
6. Slowly lower the bar towards your chest
7. Stop once your elbows are just above the bench.
8. Ensure your feet are pressed firmly on the floor as you push the bar back up to return to starting position. 

MEDICINE BALL SLAMS: This is a great exercise to help strengthen your upper body and core, which are both beneficial to aid stability and to be able to drive more strength behind the racquet.  

How to do: 

1. Using both hands, hold the medicine ball at chest level and stand with your feet shoulder-width apart with knees slightly bent. 
2. Brace to lift the ball overhead by engaging the core muscles and slightly lowering down the body to a shallow squat. 
3. Extend the knees, drive the hips forward, stand on your toes, and bring the ball overhead, extending your arms at the top. 
4. Forcefully slam to the ground between the feet. 
5. Then pick up the medicine ball by assuming a squat
6. Repeat. 

SPEED & AGILITY TRAINING

TREADMILL INTERVAL TRAINING:  High-intensity interval training on a treadmill will increase your overall cardio fitness levels and help you develop the skill to move and dart quickly on court.

How to do:

1. Start by running for 10 minutes at a moderate pace on a treadmill to warm up.
2. Sprint at 90% capacity for 4 minutes before recovering with a walk for 4 minutes.
3. Repeat this 3-4 times.  

KETTLEBELL SWINGS: Practicing kettlebell swings will help improve your balance and speed and increase your power on court. 

How to do: 

1. Standing with feet a little wider than your hips, hold the kettlebell with both hands between your legs. 
2. Bending your knees slightly, swing the kettlebell back, then quickly swing the kettlebell forward up to eye level. Remember to keep your core tight.  

ENDURANCE TRAINING

CIRCUIT TRAINING: This exercise format involves between 6 and 10 exercises that can help improve speed, strength, and endurance. You can create your own circuit or join a fitness class such as Teambeats or Avenue Circuits.