What exercises are best for tennis players?

Squats and lunges for the legs, rotational and anti-rotation core work, lateral movement and short sprints or hops for quickness. The workouts below combine these.

How often should tennis players work out?

For most recreational players, two or three short sessions a week on top of playing is plenty. Leave easy days before matches.

Tennis Workouts You Can Do at Home

5 video lessons

Follow-along sessions from 10 to 30 minutes.

Quick answer & tips ▾

Tennis fitness does not need a gym. Bodyweight work for the legs and core, plus short bursts of conditioning, covers most of what club players need. Two or three short sessions a week make a real difference to how you move and how fresh you feel late in a match.

Pick a session that fits your time, follow it start to finish, and build up gradually. This is general fitness guidance, not medical advice; stop if something hurts.

Key tips

Two or three sessions a week beats one long one.
Prioritize legs, hips and core.
Warm up first, even at home.
Increase time or reps gradually.

FAQ

What exercises are best for tennis players?: Squats and lunges for the legs, rotational and anti-rotation core work, lateral movement and short sprints or hops for quickness. The workouts below combine these.
How often should tennis players work out?: For most recreational players, two or three short sessions a week on top of playing is plenty. Leave easy days before matches.