Tennis fitness drills on-court typically start lower and ramp up as you get closer to competition. Conditioning for tennis off-court, however, typically starts at a higher intensity and decreases as you get closer to competition. By incorporating both on-court and off-court training measures, you can continue progressing toward your fitness goals with a steady, predictable workout routine. When you work out metabolically, you’re altering length and intensity of workouts and intervals to mirror the physical demands in a match.

While rest is important, at the same time, you need to push (and pull) reasonably heavy loads to develop power against reasonable resistance. You may be sore after these sessions, and a certain amount of soreness is to be expected. Muscle soreness or delayed onset muscle soreness (doms) is normal—joint pain is not. All these 3 tennis workouts are designed for you to complete at home, in a park, or in a small space (minimum 3m x 4m), you will find it super effective at getting you "Tennis fit".

The twist bar is ideal for people who have experienced elbow injuries caused by repetitive motions in the arm and elbow, including lateral epicondylitis, elbow tendonitis, carpal tunnel syndrome, or arthritis. Targeting specific areas of the body helps improve certain muscle groups or aspects of your game more efficiently. That doesn’t mean every exercise only works one muscle group, though. By choosing the right exercises, you can get multiple benefits in significantly less time. You don’t have to work out every day; in fact, rest days are an important part of training, so long as you continue to eat healthy. Rest days allow the body to heal, and can prevent overtraining and reduce the likelihood of injury.

Many athletes train for multiple hours a day, but you don’t have time for that. Fortunately, you don’t need to train that way to boost tennis fitness and perform at your best. You just need to be strategic about the way you spend your gym and court time.

💚 repeated effort → to feel lighter and more physically resilient on the court. The trainers of the high performance strength & conditioning tennis program, as well as all the other programs tennis strength and conditioning offered by tennis fitness, are nathan and giselle martin. He has been fortunate enough to work with a wide range of people from very different ends of the fitness spectrum. Through promoting positive health changes with diet and exercise, he has helped patients recover from aging-related and other otherwise debilitating diseases. So while you hit harder and harder shots (as the strength in your large muscles groups increases), those finer muscles are placed under a disproportionate amount of stress. This principle of building maximal strength first is used  the world over by elite athletes and coaches and not just for tennis of course.