Exercises To improve your tennis game

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To improve your tennis game, focus on exercises that build rotational power, lateral speed, and core strength, such as medicine ball throws, lateral lunges, and interval sprinting. Key drills include skipping rope for agility, spider drills for court coverage, and single-leg bounds for balance. A consistent routine incorporating these movements will enhance your power, endurance, and on-court agility.

A lateral lunge, or side lunge, is a unilateral lower-body exercise that involves stepping to the side, bending one knee, and sitting back into that hip while keeping the other leg straight. It targets the glutes, quads, hamstrings, and inner/outer thighs in the frontal plane of motion, enhancing stability and mobility. 

Spider drills are high-intensity, on-court tennis conditioning exercises designed to improve speed, agility, and lateral movement by having players retrieve tennis balls from various points on the court and return them to the center mark. This drill enhances anaerobic endurance and explosive movement, mirroring the change-of-direction demands of a match. 

Single leg bounds are an advanced, high-intensity plyometric exercise designed to build explosive power, unilateral strength, and stability by jumping forward on one leg. By requiring an individual to jump, land, and immediately take off again using the same leg, it improves force absorption.