💪Tennis Fitness, Warm-Ups & Injury Prevention

Tennis asks a lot of the body: short explosive sprints, quick changes of direction and repeated rotation, sometimes for hours. Fitter players move better, stay sharper late in matches and get injured less often.

Everyone should start with the warm-up. A few minutes of dynamic movement before you hit raises your heart rate, loosens the hips and shoulders and lowers injury risk. Several short routines below need no equipment. Next, add one or two tennis-specific workouts a week; the at-home sessions are a good place to begin.

More advanced players can add agility ladder work, speed and quickness drills and core training, including exercises from a coach who worked with Novak Djokovic. The injury-prevention section focuses on tennis elbow, one of the most common complaints among club players. These videos are general guidance, not medical advice: if pain persists, see a qualified professional.