BIG TENNIS FITNESS
Build a Body That Can Play the Game You Want
Tennis is a sport of repeated short explosions: a split step, three quick steps, a violent rotation, a recovery, and then you do it again for two or three hours. Strokes win points, but your body decides how many good strokes you can hit, how late into the third set you can hit them, and how many seasons you stay on court. This guide lays out the warm-ups, strength work, conditioning, recovery and fueling that I use with tournament players, adapted so any committed player can follow it.
THE BIG TENNIS MODEL
The Four Pillars of a Complete Player
Every player I have coached who made a real jump did it by improving all four pillars together. Neglect one and it eventually limits the other three.
Body
Strength, speed, endurance, mobility and durability. The engine that powers every stroke and keeps you healthy through a long season.
Train the body →Mind
Focus, confidence, emotional control and routines. The steering wheel that keeps your game on course under pressure.
Train the mind →Game
Technique, tactics and match craft. The skills you bring to the court and the plans you use to win with them.
Train the game →Lifestyle
Sleep, food, hydration, stress and scheduling. The daily habits that decide whether training actually turns into progress.
Build the habits →BEFORE YOU HIT
The 10-Move Dynamic Warm-Up
Static stretching before you play is out; moving warm-ups are in. The goal is to raise your body temperature, wake up the nervous system and take every joint through the ranges tennis will demand. This sequence takes about 10 to 12 minutes. Do each move for roughly 15 to 20 meters or 8 to 10 reps per side.
- Easy jog and side shuffle. Two to three minutes of light movement, alternating forward jogging with side shuffles along the baseline, until you feel warm.
- Arm circles and hugs. Small to large circles forward and backward, then open-and-close hugs to loosen the chest and upper back.
- Walking knee hug. Pull one knee to your chest, rise onto the toes of the standing leg, step and switch. Opens the hips and glutes.
- Walking quad pull with reach. Pull a heel toward your glute while reaching the opposite arm overhead. Stretches the front of the hip, a key area for the serve.
- Lunge with rotation. Step into a lunge and rotate your torso toward the front leg. Combines hip mobility with the trunk rotation every groundstroke needs.
- Lateral lunge. Step wide to the side, sit back into the hip, keep the other leg straight. Prepares the groin for wide defensive stretches.
- Inchworm. Fold forward, walk your hands out to a plank, then walk your feet back up. Warms the hamstrings, shoulders and core.
- Carioca. Crossover steps moving sideways, letting the hips swivel. Builds the footwork rhythm you use when recovering to the middle.
- Band shoulder series. Light-band pull-aparts and external rotations, 10 to 12 each. Prepares the rotator cuff before your first serve.
- Split-step reactions and short sprints. Split step, then react to a partner’s point or call with three to five explosive steps in any direction. Finish with two or three short accelerations at near full speed.
GET STRONGER, PLAY FASTER
Strength Training for Tennis
Strength work does not make tennis players slow or bulky when it is programmed well. It makes you more powerful off the ground, more stable when you plant and change direction, and far more resistant to the overuse injuries that end seasons. Tennis is played on one leg, in rotation, with one dominant arm, so a smart program emphasizes single-leg strength, anti-rotation and rotational power, and balance between the front and back of the shoulder.
The Big Tennis Weight-Lifting Program
Train two to three days per week on non-consecutive days, ideally after lighter hitting sessions or on days off court. Choose a load that leaves one or two good reps in reserve on every set. Technique comes first; add weight only when every rep looks the same.
| Exercise | Sets | Reps | Why it matters for tennis |
|---|---|---|---|
| Trap-bar deadlift | 3–4 | 4–6 | Total-body leg and hip strength with a back-friendly handle position; the base of your push-off. |
| Rear-foot-elevated split squat | 3 | 6–8 per leg | Single-leg strength and hip stability for lunges, wide balls and loading on the serve. |
| Single-leg Romanian deadlift | 3 | 8 per leg | Hamstring and glute strength plus balance; protects against hamstring strains. |
| Landmine press (half-kneeling or standing) | 3 | 6–8 per arm | Shoulder-friendly pressing in a diagonal path that resembles the serve. |
| Pallof press | 3 | 10 per side (2-second hold) | Anti-rotation core strength so you can brake and control rotation. |
| Med-ball rotational throws | 3–4 | 5–6 per side | Rotational power from the ground up; transfers directly to forehands and backhands. Throw with full intent and rest between sets. |
| Rows (one-arm dumbbell or cable) | 3 | 8–10 per side | Strengthens the upper back to balance all the forward swinging and protect the shoulder. |
| Nordic hamstring curl (assisted as needed) | 2–3 | 3–6 | Eccentric hamstring strength, among the best-researched tools for reducing hamstring strain risk. |
| Calf raises (straight and bent knee) | 3 | 12–15 | Calf and Achilles capacity for thousands of explosive steps per match. |
| Band external rotation | 2–3 | 12–15 per arm | Rotator-cuff endurance that helps decelerate the arm after serves and overheads. |
Build
Three sessions per week. Push strength in the main lifts, add muscle where you need it, and accept some soreness.
Convert
Two to three sessions. Fewer reps, more speed: lighter loads moved fast, more med-ball and jump work.
Maintain
One to two short sessions. Keep the intensity, cut the volume, and never lift heavy legs the day before a match.
FIRST STEP WINS
Speed & Agility
Tennis speed is short: most movement in a point covers only a few meters before you brake and change direction. Train acceleration, deceleration and the split step, not long sprints. Keep speed work early in a session while you are fresh, and rest fully between reps so every one is fast.
Spider Drill
Place five balls on the key court intersections (both singles-sideline corners at the baseline, both service-line corners, and the T). Start at the center mark, sprint to each ball one at a time, return it to a racket at the center, and finish. Time it, rest one to two minutes, and repeat three to five times. Focus on low, balanced stops.
5-10-5 Shuttle
Start in an athletic stance on a center line. Sprint 5 yards to one side, touch the line, sprint 10 yards to the other side, touch, and sprint 5 yards back through the start. Do four to six reps, alternating the first direction. Great for teaching hard plants and efficient turns.
- Add reactive versions: a partner points or calls a direction after your split step.
- Practice crossover steps for wide balls and shuffle steps for recovery.
- Film yourself; look for early, low braking with the outside leg.
Want on-court movement patterns? Try these:
Around the World
Fun group conditioning game that also rewards consistency.
- PlayersGroup
- Time15 min
- EquipmentBasket of balls
How to run this drill
Setup: Split the group into two lines at opposite baselines. Coach feeds the first ball.
- The first player hits the ball crosscourt and runs counterclockwise to the back of the opposite line.
- The next player in line on the other side returns the ball, then runs.
- Miss and you're out.
- When two players remain, play a short tiebreak.
Coaching cues
- Hit safe, then run
- Keep the rally going
- Stay alert in line
Common mistakes
- Hitting too hard
- Running into the court
Progression: Add rules: crosscourt only, or backhands only.
Interval Court Sprints
Build tennis-specific anaerobic conditioning.
- Players1
- Time15 min
- EquipmentCourt lines, stopwatch
How to run this drill
Setup: Start at the doubles sideline.
- Sprint to the singles sideline, center line, far singles sideline and far doubles sideline, touching each line and returning to start each time.
- Rest 30-45 seconds.
- Repeat 6-8 times.
Coaching cues
- Low turns
- Explosive starts
- Controlled breathing during rest
Common mistakes
- Rest periods too long or too short
- Upright turns
Progression: Reduce rest time gradually.
Medicine Ball Rotational Throws
Build rotational power for groundstrokes.
- Players1
- Time10 min
- EquipmentMedicine ball (2-4 kg), a solid wall
How to run this drill
Setup: Stand sideways to a wall, about 3 feet away, in a forehand stance.
- Load into the back hip with the ball at hip height.
- Rotate the hips and shoulders to throw the ball into the wall.
- Catch and repeat.
- 10 reps each side, 2-3 sets.
Coaching cues
- Hips first, then shoulders
- Arms stay long
- Stay balanced
Common mistakes
- Arm-only throwing
- Rounded back
Progression: Add a step into the throw.
LAST-SET LEGS
Conditioning That Mirrors Real Points
Long, slow jogging builds a base, but it does not look like tennis. Most points last somewhere between about 5 and 10 seconds, followed by up to 25 seconds of rest, with longer breaks at changeovers. Your conditioning should copy that rhythm: short, intense efforts with incomplete recovery, repeated many times.
| Session | Work | Rest | Volume |
|---|---|---|---|
| Point simulator | 5–10 s of court sprints and shuffles | 20–25 s walking | 6 “games” of 6–8 reps, 90 s between games |
| Long rally intervals | 15–20 s continuous movement | 30–40 s | 2–3 sets of 8, 2–3 min between sets |
| Aerobic base | 20–40 min easy bike, jog or swim | — | 1–2 times a week, conversational pace |
MOVE FREELY
Mobility & Stretching
Tennis repeatedly loads the hips, thoracic spine and shoulder in extreme positions. When those areas get stiff, other joints, often the lower back and elbow, pick up the slack. Spend 10 minutes after play or on rest days on these areas:
- Hips: 90/90 hip switches, half-kneeling hip-flexor stretch, deep goblet-squat hold.
- Thoracic spine: open books lying on your side, quadruped rotations, foam-roller extensions.
- Shoulder: sleeper or cross-body stretch for the back of the hitting shoulder (gently), doorway pec stretch.
- Lower leg: calf and soleus stretches against a wall, ankle rocks over the toes.
- Hamstrings and groin: slow, controlled holds of 30 to 60 seconds after play.
WHERE GAINS HAPPEN
Recovery & Sleep
Training is the stimulus; recovery is where you actually adapt. The most powerful recovery tool is free: sleep. Most adults function best with seven to nine hours, and athletes in heavy training often benefit from the upper end of that range.
Sleep
- Consistent bed and wake times
- Cool, dark, quiet room
- Screens down 30–60 minutes before bed
- Short naps can help on tournament days
Active recovery
- Easy bike or walk the day after matches
- Light mobility and foam rolling
- At least one true rest day a week
Load management
- Increase weekly court hours gradually
- Plan lighter weeks every month or so
- Track soreness and energy in your tennis journal
STAY ON COURT
Injury Prevention Basics
Most tennis injuries are overuse injuries that build quietly. Pain that changes how you move or hit, gets worse during play, or lingers for days is a signal to stop and see a sports medicine professional.
Shoulder
The rotator cuff and shoulder-blade muscles have to slow the arm down after every serve. Build them with band external rotations, rows and controlled scapular work, and keep serve volume progressive, especially when returning from a break. A sound kinetic chain, using the legs and trunk, takes stress off the arm.
Elbow
Lateral elbow pain, often called tennis elbow, is commonly linked to late contact, a death-grip, sudden jumps in playing time and equipment changes. Have a coach check your technique, consider string tension and type (softer setups are often gentler on the arm), confirm your grip size, and strengthen the forearm with slow, controlled wrist exercises.
Knee
Constant braking loads the tendon below the kneecap. Single-leg strength, good landing mechanics and gradual increases on hard courts help. Split squats and controlled step-downs are excellent protectors.
Ankle
Ankle sprains happen on fast changes of direction. Balance training (single-leg stands, then with eyes closed or on a cushion), calf strength and supportive court-specific shoes reduce risk. If you have a history of sprains, ask a professional whether bracing or taping makes sense.
WHOOP
Wearable that tracks strain, recovery and sleep for athletes.
Visit whoop.com ↗Fitness & StrengthOura
Smart ring for sleep, readiness and recovery insights.
Visit ouraring.com ↗Fitness & StrengthBowflex
Adjustable dumbbells and cardio machines for home training.
Visit bowflex.com ↗Fitness & StrengthREP Fitness
Home-gym racks, benches and dumbbells for tennis strength work.
Visit repfitness.com ↗Fitness & StrengthRogue Fitness
Barbells, racks and conditioning gear for strength training at home.
Visit roguefitness.com ↗Partner links: Big Tennis may earn a commission at no extra cost to you. Disclosure.
Latest fitness articles
More articles →
Pickleball’s Billion-Dollar Boom Is Starting to Crack: What Every Tennis Player Should Know
Pickleball’s Billion-Dollar Boom Is Starting to Crack: What Every Tennis Player Should Know For the past five years, pickleball has…
French Open 2026: Chaos, Drama, Upsets & New Stars Take Over Roland-Garros
French Open 2026: Chaos, Drama, Upsets & New Stars Take Over Roland-Garros The 2026 French Open at French Open has…
Would You Rather Play Tennis… or Pickleball?
Would You Rather Play Tennis… or Pickleball? There was a time when the biggest debate in sports was probably Messi…
How Tennis Players Really Improve (And Why Most Never Do)
How Tennis Players Really Improve (And Why Most Never Do) If you’ve been around tennis long enough, you’ve seen it…
FUEL THE ENGINE
Tennis Nutrition & Match-Day Fuel
You cannot out-train poor fueling. Carbohydrates are your main match fuel, protein repairs muscle, fat supports overall health, and fluids keep everything running. Build every day around whole foods: grains, potatoes, fruit, vegetables, legumes, lean proteins, nuts and seeds. Then fine-tune around matches.
| Timing | Goal | Examples |
|---|---|---|
| About 3 hours before | Top up energy with a full, familiar meal; carb-focused, moderate protein, lower fat and fiber | Rice or pasta bowl with chicken or tofu and vegetables; oatmeal with fruit and yogurt; bagel with nut butter and banana |
| About 1 hour before | Light, easily digested carbohydrate; sip fluids | Banana, applesauce pouch, rice cakes with honey, a small sports-drink serving |
| Changeovers | Steady fluids; carbs and electrolytes in long or hot matches | Sips of water and sports drink, banana pieces, dried fruit, energy chews or gels you have tested in practice |
| After (within about 1–2 hours) | Refuel glycogen, repair muscle, rehydrate | Recovery meal with carbs and roughly 20–40 g protein: smoothie with milk or soy milk, burrito bowl, stir-fry, sandwich and fruit |
Hydration & Electrolytes
Sweat rates vary hugely between players and conditions, and in the heat some players lose more than a liter an hour. Start every session well hydrated (pale-yellow urine is a simple check), drink at every changeover, and replace sodium as well as water in long or hot sessions. Weighing yourself before and after practice shows how much you typically lose; drinking to replace that gradually afterward is a practical habit. Cramping has many causes, but prolonged heavy sweating without sodium replacement is a common contributor. Overdrinking plain water is also risky, so match intake to losses rather than forcing fluids.
Latest nutrition articles
More articles →How Tennis Players Really Improve (And Why Most Never Do)
How Tennis Players Really Improve (And Why Most Never Do) If you’ve been around tennis long enough, you’ve seen it…
Why the Australian Open Is the Most Physically Demanding Grand Slam
Why the Australian Open Is the Most Physically Demanding Grand Slam Heat, night matches, five-set marathons, and recovery science The…
About Rich Benvin: Tennis Professional, Coach, and Former ATP Player
About Rich Benvin: Tennis Professional, Coach, and Former ATP Player Rich Benvin is a highly accomplished tennis professional with a…
Tennis Nutrition: What to Eat Before, During, and After a Match
Tennis Nutrition: What to Eat Before, During, and After a Match Tennis is a physically demanding sport that requires a…
PLANT-POWERED
The Plant-Based & Vegan Tennis Athlete
A well-planned vegan or plant-based diet can fully support high-level tennis, and several top players have competed successfully on plant-forward diets. The key word is planned. These are the nutrients to watch:
Protein
Aim for a protein source at every meal and snack. Tofu, tempeh, edamame, seitan, lentils, beans, chickpeas, soy milk, peas and pea-protein products. Combining sources across the day covers your amino acids.
Vitamin B12
Plants do not provide reliable B12, so vegans need fortified foods or a supplement. This one is not optional; ask your doctor about dose and testing.
Iron
Plant iron is less readily absorbed. Pair legumes, tofu, fortified cereals and leafy greens with vitamin C foods, and keep tea and coffee away from iron-rich meals. Get levels checked before supplementing.
Omega-3s
Flax, chia, hemp and walnuts provide ALA, but conversion to EPA and DHA is limited. An algae-based omega-3 supplement is a common plant-based option.
Calcium, iodine, vitamin D
Choose fortified plant milks and calcium-set tofu, use iodized salt or discuss iodine with a professional, and consider vitamin D, especially with limited sun.
Creatine note
Creatine comes mainly from meat and fish, so vegetarians and vegans tend to have lower muscle stores. Some research suggests they may respond well to supplementation. Standard creatine monohydrate is made synthetically, not from animal sources.
Huel
Plant-based complete meals and protein shakes for busy athletes.
Visit huel.com ↗Nutrition & VeganKa'Chava
Plant-based superfood meal shake with protein and greens.
Visit kachava.com ↗Nutrition & VeganPurple Carrot
Plant-based meal kits delivered — easy vegan athlete fuel.
Visit purplecarrot.com ↗Partner links: Big Tennis may earn a commission at no extra cost to you. Disclosure.
FOOD FIRST
Supplements: What the Evidence Says
Supplements are the final one percent, not the foundation. Sleep, training and food matter far more. If you do use them, choose products that are third-party tested for banned substances and contaminants, such as those carrying NSF Certified for Sport or Informed Sport certification. That matters for every player, and it is essential for anyone subject to anti-doping rules.
| Supplement | Evidence summary | Cautions |
|---|---|---|
| Creatine monohydrate | One of the most researched sport supplements; supports repeated high-intensity efforts and strength gains. A daily dose of about 3–5 g is commonly used. | May cause slight water-weight gain. Talk to a doctor if you have kidney concerns. |
| Caffeine | Can improve alertness, reaction and endurance. Modest doses tend to work as well as large ones. | Can disrupt sleep, raise heart rate and upset the stomach. Test in practice; avoid late in the day. |
| Electrolytes | Useful for heavy sweaters and long or hot matches to replace sodium lost in sweat. | Not needed for short, cool sessions. Check sugar content if you are not playing hard. |
| Protein powder | A convenient way to reach daily protein needs; no better than food protein. | Choose tested products; whey, soy and pea are common options. |
| Vitamin D | Important for bone and muscle health; deficiency is common with limited sun exposure. | Get levels tested and follow professional dosing advice; more is not better. |
AG1 (Athletic Greens)
Daily greens and nutrition drink.
Visit drinkag1.com ↗SupplementsMomentous
Third-party tested protein, creatine and recovery supplements.
Visit livemomentous.com ↗SupplementsTransparent Labs
Clean-label protein, creatine and pre-workout supplements.
Visit transparentlabs.com ↗SupplementsGarden of Life
Organic plant protein, vitamins and probiotics.
Visit gardenoflife.com ↗SupplementsLegion Athletics
Naturally sweetened protein, creatine and recovery products.
Visit legionathletics.com ↗SupplementsRitual
Traceable multivitamins and protein.
Visit ritual.com ↗SupplementsThorne
NSF Certified for Sport supplements trusted by pro athletes.
Visit thorne.com ↗Partner links: Big Tennis may earn a commission at no extra cost to you. Disclosure.