Important exercises for tennis players in the gym

Last modified on17 June 2025

If you want to improve your tennis, you should also think about your general physical condition. For a stable baseline game, a dangerous serve and a precise volley, you need not only good technique but also a basic physical condition that allows you to remain physically fit even during a long match. In addition to endurance training, the gym is also recommended.

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Fit for the match through targeted training in the gym

Most tennis players spend less time on the court during the indoor season than in the summer months. But you can also use these months to work effectively on your tennis and generally develop yourself further - even without a racket and ball in the gym.
Even if the sports sessions here are not nearly as much fun as a match on the court, you can lay important foundations for the entire tennis year.

We have put together the most important exercises and workouts for tennis players with a fitness coach experienced in tennis. Ideally, you should combine strength training with endurance sessions on the running track, on the bike or on the treadmill in freezing temperatures.

In general, of course, the following applies in any gym: discuss the exercises with the trainer there, ask them to show you how to do them correctly and choose the weights so that you can do the exercise sets with effort, but still perform the movement correctly.

The adductors - you don't actually feel them until it's too late

The adductors are actually an inconspicuous muscle group on the inside of the thighs. They are responsible for the lateral movements of the thighs that are so important in tennis, as well as for forward and backward movement and lateral leg rotation. Although adductor injuries are usually diagnosed in soccer players, they are also very common in tennis. You can feel an injury through a sharp pain in the inner thigh, which can spread to the groin area and, in extreme cases, to the abdominal muscles. Functioning adductors never actually draw attention to themselves. If they do, they are strained, overstretched or even torn. To prevent this, you should train them regularly, but of course also if you have pulled them.

Three exercises for adductor prevention

Leg press: There are several of these in most gyms. You lie on your back on the pad and lift the weight with both legs over a footplate until your legs are stretched. First you should do the exercise with both legs, then with each leg as an individual exercise.

‍The“gyroscope spreader”: You stand on two balance gyroscopes and spread one leg out to the side. While you strengthen the leg that is spread out, the other leg is trained by providing balance.

‍Sitting leg curls: With the heels of your straight legs, press the weight down until your legs are bent at 90 degrees.
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Three sets of 12 repetitions per exercise.

The tennis shoulder - the pivot and turning point for every stroke

Many tennis players complain of shoulder pain, which is of course not surprising, as the shoulder of the hitting arm is at the center of every shot. To keep the shoulder efficient, it must be able to rotate properly and remain stable. External rotation and internal rotation of the shoulder are particularly important for tennis players. This can be easily trained in the gym on a pulley machine.

Internal rotation: To do this, set the pulley machine so that you can move the bent arm inwards. The starting position is the arm stretched out to the side, which you then swing in front of your body in a straight movement. The elbow remains very close to the body.

External rotation: Works with the same setting as the previous exercise. Now the movement is reversed.

Three sets of 12 repetitions per exercise and side.

Working on a hard and precise serve - with the barbell

For a precise and fast service, you need a strong hitting arm, a perfect swing and all the energy in your legs. This is because just before the point of impact, you need to let your body shoot upwards like a catapult so that you reach the optimum height and accelerate the ball with your body tension. You can specifically train this leg extension movement in winter.

Squats with the barbell

You should ask your fitness coach to instruct you in this exercise. Load the barbell with a suitable weight on the left and right and place it behind your head on your neck and shoulders (place a towel underneath for padding if necessary). Stand with your legs shoulder-width apart and your feet pointing forwards. Now bend your knees deeply and then rise up again in a controlled manner until your legs are straight.

Three sets of 12 repetitions.‍

External rotation: Works with the same setting as the previous exercise. Now the movement is reversed.

Three sets of 12 repetitions per exercise and side.

The core muscles - stability for precise strokes

The core muscles are constantly challenged, especially in tennis. They provide the rotational basis for every shot and ensure a hard and precise swing. They should therefore also be given the attention they deserve in the gym. The oblique abdominal muscles are particularly important for tennis-specific movements. They are just as easy to train in the gym as they are at home.

Lateral sit-ups: Lie on your back and bend your legs. Now cross your legs so that your ankle rests on your knee. Now cross your legs over and bend your torso to bring your bent elbow towards your knee and repeat until your abdominal muscles tighten. Do three sets of 12 to 15 repetitions on each side.

Torso rotation on the pulley machine: Stand in front of the pulley machine and grasp the handle with both hands at shoulder height with your arms slightly bent. Then turn your upper body 90 degrees to the side with momentum and do the same to the other side. Again, three sets of 12 repetitions on each side.

Our fitness tip: Ask the trainers at your gym for more specific exercises for tennis players. This way, you won't get bored over the long winter season and you can get the most important muscle groups - legs, shoulders and core - in shape with various exercises.

Author: Christian Bonk

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