If you’ve ever sat courtside at the Cincinnati Open, you know how much power and agility it takes to compete at a high level. Watching pros like Coco Gauff or Novak Djokovic explode into a serve, sprint to chase down a drop shot, or pivot on a dime to rip a forehand down the line—it’s clear that tennis is more than just hand-eye coordination.
What might not be as obvious is the foundation behind those movements: strength training. The players who last longest in tournaments and stay healthiest across long seasons aren’t just practicing serves and volleys—they’re building strength and stability off the court.
At WAVE Physical Therapy + Pilates here in Cincinnati, we help recreational and competitive tennis players alike build the same type of resilience. Strength training may not feel as exciting as hitting balls on the court, but it’s the difference between a body that breaks down and one that performs at its peak. According to Dr. Jackie Sanders, PT, DPT, strength training is one of the most important (and often overlooked) parts of a tennis player’s training plan.
In a recent article for Peloton’s The Output by Karla Walsh, Strength Exercises for Tennis That’ll Up Your Performance On the Court, Dr. Sanders explained exactly why resistance training should be part of every player’s routine—and which exercises deliver the biggest payoff.
Why Strength Training Matters for Tennis Players
1. Tennis requires strength in all three planes of motion.
Unlike sports that are mostly forward-and-back (like running), tennis is a multi-directional sport. You sprint forward, shuffle side-to-side, and rotate to generate power in your swings. Strength training helps athletes stay stable and powerful in the sagittal (forward/back), frontal (side-to-side), and transverse (rotational) planes of motion. Strong, balanced muscles mean better performance—and fewer injuries.
2. It makes you a better athlete and a healthier human.
Dr. Sanders compares strength training to eating your vegetables: you may not crave it as much as playing tennis, but it’s essential fuel. Resistance training supports everything from sleep quality and hormone balance to body composition and blood sugar regulation. When you’re healthier off the court, you’ll perform better on it.
3. It helps prevent injury.
Overuse injuries in the shoulder, elbow, hip, and knee are common in tennis. A smart strength routine builds durability into the tissues and joints that take the brunt of the game, reducing your risk of being sidelined.
The Best Strength Exercises for Tennis Players
Dr. Sanders recommends five main categories of strength work for tennis players:
- Hip Strength & Stability → Example: Side Plank with Hip Hike
- Rotator Cuff Resilience → Example: 90-90 ER Shoulder Walkouts
- Core Anti-Rotation Strength → Example: Half-Kneeling Pallof Press
- Power & Explosiveness → Example: Explosive Step Ups or Pogo Jump → Broad Jump
- Ankle Proprioception & Stability → Example: Single Leg RDL on an Unstable Surface
Each of these directly translates to tennis: strong hips keep you stable during lateral cuts, a resilient rotator cuff supports powerful serves, a strong core helps you control rotation, explosive power fuels your first step to the ball, and stable ankles help you react quickly without rolling.
Pro Tips: Warm-Up, Recovery, and Beyond
Strength training isn’t the whole story—you also need to prepare and recover wisely. Dr. Sanders emphasizes:
- Before a match: Do a dynamic warm-up (think mobility, blood flow, and muscle activation). Skip long static stretches. Instead, include short, controlled movements and quick, explosive drills to prime your nervous system.
- After a match: Refuel with protein, complex carbs, and electrolytes within a few hours. Use foam rolling, self-massage, or gentle movement to flush out waste products and restore circulation. Prioritize quality sleep to recover faster.
The Bottom Line
Tennis isn’t just about hitting the ball—it’s about training your body to move efficiently, powerfully, and safely across every plane of motion. Strength training is the foundation that allows you to enjoy the “dessert” of more time on the court.
If you’re a tennis player looking to stay strong, prevent injury, and elevate your game, our team at WAVE Physical Therapy + Pilates can help you design a personalized strength and recovery plan.
👉 Want more details on these exercises? Check out Karla Walsh’s full article with Dr. Jackie Sanders on Peloton’s The Output: Strength Exercises for Tennis That’ll Up Your Performance On the Court.