What are the best ways to get in shape and stay in shape when you are a tennis player?
You have LOTS of different options.
Tennis requires you to be quick and strong.
Let’s take a look at the tennis fitness options out there and find you the best way to be in shape for your next match.
(This post contains affiliate links. To read our full disclosure policy click here.)
Your Complete Guide to Strength and Conditioning for Tennis
Tennis is a whole body workout so you will want to train all muscle groups. Your arms and shoulders are important for tennis strokes and serves. Having strong legs will help you move quickly on the court. A strong core will help you remain balanced.
Lifting weights is common among tennis players. You don’t have to lift weights to play tennis though. You could also use your own body weight to build strong muscles if you are not wanting to lift weights.
This will vary for whatever level of competition you play. College and high school tennis players train frequently but someone playing a recreational league will train less.
Tennis Cardio Workout
Does your heart get pumping when your playing a good match? Of course!
One of the many benefits of playing tennis is being able to have fun and get a great workout in.
It burns a lot of calories. You can see how many in our calories being burned while playing tennis calculator.
That is why it is so important to do some cardio training to improve your tennis game.
You need to be able to RUN to every point….jump up to reach that ball!
Really any cardio cross training will work to get you results on the court. Here are just a few examples of how to get that cardio in:
- Swimming
- Running
- Jump Rope
- Bike Riding
- Elliptical
- Rowing
- Stair Climbing
- High Intensity Interval Training
Pick something you love to do and go out and do it!
Strength Training for Tennis
Making sure your muscles are strong helps prevents injuries and improves your tennis game.
You will want to use strength training to build your arms, core, and legs.
What forms of strength training is best for tennis? That depends on the person.
RELATED POST: TENNIS SCORING MADE EASY
Here are some different options to build strength throughout your whole body:
- Pilates
- Free Weights
- Weight Machines
- Body Weight Exercises
- Circuit Training
- High Intensity Interval Training
When strength training make sure that you train all major muscle groups as they are all important to your tennis game.
Your legs give you the power to get to the ball quickly and jump.
Your arms are the strength behind your tennis racket.
Your core muscles keep you balanced.
All muscles are important so target them all!
RELATED POST: Cute Tennis Outfits You Can Actually Afford!
Flexibility in Tennis
Flexibility is important to athletes because it improves your range of motion as well as prevents injury.
It also eases sore muscles and prevents muscles from becoming too tight and tense.
You can read more about the importance of flexibility training HERE.
Flexibility training can be done on its own or after you have worked out is also a great time to stretch.
There are two types of stretching.
Dynamic stretching is when you move along with stretches. Many times people do this type of stretching during a warm up.
Static stretching is when you are holding the stretch in one position. This type of stretching is usually done after you have exercised.
If you are not a fan of traditional stretching you could try out something with a little more structure such as yoga or Pilates.
Tennis Workouts at Home
As a stay-at-home mom of two little ones this is an important option.
I have always loved the option of working out from home…but even more now that I am a mom.
I like at-home workouts that get me stronger, faster, and are QUICK.
There is a variety of different workouts for all different levels of fitness.
She provides a great way to move from working out as a beginner to working out when you are more advanced.
How to Train for Tennis By Yourself
You do not need to be on an active tennis team to get ready for playing matches during the tennis season.
You do need to be knowledgeable on how to train for tennis and be consistent with your method in order to see progress.
When choosing workouts to train for tennis pick things that you enjoy doing or know you can commit to.
You can also add variety to your routine to keep it interesting.
RELATED POST: TOP 20 TENNIS TIPS YOU NEED TO KNOW
Setting Up a Tennis Training Schedule
How often do you need to train to stay in shape for tennis season?
Every person may be a bit different when it comes to answering this question.
Always consult your physician before starting any sort of fitness regimen.
When setting up your tennis training you will want to include all of the types of exercise that we talked about earlier.
Include cardio, strength, and flexibility into your fitness schedule.
You can do this by focusing on one area at a time when working out or picking an exercise regimen that includes strength and cardio into one workout such as HIIT.
If you have a very active job or are on your feet most of the day take that into account to. If you are at a desk all day then making sure to set up time to work out is important.
Use a fitness journal (like this) to help keep track of your workouts.
Training for Tennis: Diet and Exercise are Important
You can have a solid exercise routine, but if your eating junk…then you will not see results.
You want to power your body by eating clean foods (stay away from processed junk.)
Eat lots of fresh fruits and vegetables with your meals.
I have been on diets throughout my whole life but I don’t believe in “dieting” anymore.
So as far as a meal plan goes, I say LISTEN to your body.
If you are unsure of how to do that then read this book, it is LIFE CHANGING.
The cleaner you eat the more energy you will have for your workouts and for playing tennis!
How to Be a Better Tennis Player Mentally
Training for tennis is not just about getting stronger and faster.
It is also about being mentally tough on the court. You can read our complete guide on having a winning tennis strategy here.
One of the best ways to stay strong mentally on the court is being able to be focused and patient.
How can you practice that?
Try meditation.
There are many different ways to meditate….they don’t all include sitting cross legged on a pillow and humming.
Listening to self guided meditations is a good place to start.
Try aiming for at least 5 minutes a day…and add on more time as you get used to it.
Did this tennis training guide help you? If you are new to tennis make sure to check out our complete guide on how to play tennis.
Related Posts You Will Enjoy
How to Get Pumped Up Before Your Next Tennis Match
How to Get a Powerful Tennis Serve
How to Get Better at Tennis at Home
