Tennis Fitness Training: Exercises to Improve Your Game

tennis fitness training example

Tennis Fitness Training: Exercises to Improve Your Game

Tennis is a physically demanding sport that requires agility, speed, strength, and endurance. To excel on the court, players need to be in peak physical condition. That’s where tennis fitness training comes in.

At Cagney Tennis Academy, we understand the vital role fitness plays in a player’s performance. We reflect this in our adult and junior tennis lessons in Newcastle.

In this blog post, we’ll explore a range of exercises designed to enhance your tennis game. Whether you’re a beginner or a seasoned player looking to up your game, these exercises will help you become a more formidable force on the court.


Agility and Quickness

Cone Drills

  • Set up a series of cones in a zigzag pattern.
  • Practise moving quickly between the cones, maintaining balance and control.
  • This exercise improves your lateral movement and helps you change direction swiftly during a match.

Ladder Drills

  • Lay an agility ladder on the ground.
  • Perform various footwork patterns such as side shuffles, high knees, and quick steps through the ladder.
  • Enhancing foot speed and coordination will make you more agile on the court.

Cardiovascular Endurance

Interval Running

  • Incorporate sprint intervals into your training.
  • Sprint for 30 seconds, then jog or walk for 1 minute to recover.
  • Repeat this cycle several times to improve your stamina, enabling you to sustain energy throughout a match.

Strength and Power

Medicine Ball Throws

  • Stand with your back against a wall and hold a medicine ball at chest height.
  • Explosively throw the ball against the wall and catch it on the rebound.
  • This exercise builds upper body strength and power, essential for powerful serves and overhead shots.
  • Stand side on to the wall & simulate a forehand or backhand swing throwing the medicine ball against the wall, catching in a rotating motion on the rebound.


  • Perform squats with or without weights to strengthen your leg muscles.
  • Strong legs provide the foundation for powerful groundstrokes and agile court movement.

Core Stability


  • Assume a push-up position, but with your weight on your forearms instead of your hands.
  • Hold this position for as long as you can.
  • A strong core improves balance, stability, and overall body control.

Flexibility and Injury Prevention


  • Incorporate yoga into your training routine.
  • Yoga helps improve flexibility, balance, and reduces the risk of injury.
  • It can also enhance mental focus, a crucial aspect of tennis performance.

Balance and Coordination

One-Legged Balance Drills

  • Stand on one leg and try to maintain your balance.
  • To increase difficulty, close your eyes or stand on a cushioned surface.
  • Better balance and coordination lead to improved court movement and shot placement.


Tennis fitness training is not just about building muscle; it’s about developing the specific physical attributes needed to excel in the sport.

At Cagney Tennis Academy, we believe that a well-rounded fitness regimen is integral to a player’s success on the court. Incorporating exercises for agility, cardiovascular endurance, strength, core stability, flexibility, and balance into your training routine can make a world of difference in your game.

Remember, consistency is key. Regularly practising these exercises, both on and off the court, will lead to noticeable improvements in your tennis performance. Whether you’re aiming to win a friendly match or compete at a higher level, a commitment to fitness training can help you achieve your goals.

So, lace up your tennis shoes, grab your racket, and get ready to take your game to the next level. With dedication and the right coaching, you’ll be well on your way to becoming a more formidable and competitive tennis player. At Cagney Tennis Academy, we’re here to support you every step of the way in your tennis journey with our group and private tennis coaching. 

Book in today so we can help put you in the right fitness journey to take your game to the next level.