Strength training for tennis can be difficult to integrate into a training plan, particularly when players are on the road. The exercises included in this are designed to enhance performance while also preventing injury. As an adde benefit, all of the exercises can be performed "on the road" or on the court since thet do not require any fancy exercise equipment or a weight room. All that is needed are a couple of cones, a medicine ball and some elastic tubing. Use these exercises as the foundation of a strength and conditioning program for your tennis training program.
Download all of the Strength Training Exercises or view them individually below.
ST-1: Standing External Rotation
ST-2: 90-90 External Rotation
ST-3: Straight-arm Rowing
ST-4: Shoulder Retraction
ST-5: Single Arm Row
ST-6: Upright Row
ST-7: Lateral Raises
ST-8: Chest Press
ST-9: Low Row
ST-10: 3-Cone Balance Touches
ST-11: Lunges with Resistance
ST-12: Medicince Ball Squat with Chest Throw
ST-13: Medicine Ball Squat Toss
ST-14: Medicine Ball Forehand and Backhand Throw
ST-15: Medicine Ball Power Drop
ST-16: Walking Lunge with Rotation
ST-17: Low to High Pulls
ST-18: Monster Walks
ST-19: One-leg Balance Pulls
ST-20: Wrist Flexion
ST-21: Wrist Extension
ST-22: Wrist Radial Deviation