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The Tennis Workout Plan to Improve Your Tennis Game

11th Jul 23

Want to be a tennis champion? Whilst playing tennis can be a great way to have fun, if you want to train to be a tennis pro, there are ways to keep fit outside of tennis that can help to improve your tennis game. We’ve put together a tennis workout plan to help you train the right way and become a tennis-playing champion!

Want to move fast? Jump to the right section below.

Tennis Benefits

Playing tennis has many benefits, whether for fun or for sport. Tennis is a great aerobic cardio workout that can be done indoors or out, on a court, in a gym or even in the garden. Playing regularly can help lower resting heart rates and blood pressure for a healthier heart and cardiovascular system. This is a great way to prevent health conditions from developing, especially heart-related ones, as well as improve your quality of life now and in the future.

Physically, like most exercise, tennis can also help with bone density and body fat, which is perfect if you want to lose or maintain weight. As it’s a full-body workout, it is perfect for toning the leg, arm and core muscles whilst building strength and increasing flexibility. Not to mention the hand-eye coordination and reaction skills you develop from having to track and hit the ball.

For an all-around workout, tennis is perfect. You can have fun, get moving and play all year round; it’s one of the most versatile sports out there.

Why Train For Tennis

woman playing tennis on a tennis court

Whilst tennis is a great workout on its own, if you want to play professionally, you’ll need to make sure you focus on certain types of workouts to improve muscles and flexibility. The main focus would be your arm, leg and core muscles, and by focusing workouts that target these areas, you can strengthen the muscles making it easier to play tennis.

You can focus on strength exercises in particular if that’s for you, but you can improve your tennis game easily with no equipment and from the comfort of your own home (you can add weights to the below workout if you want to up the difficulty). By adding the tennis workout plan to your weekly routine, you’ll see an improvement in no time!

Workout Plan (No Equipment)

Push-Ups3 x 10
Plank30 Seconds
Squats3 x 10
Mountain Climbers3 x 10
Wall Sits60 Seconds
Lunges3 x 10
Burpees3 x 10

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.