For a happier, healthier you join My Health & Wellbeing for unlimited free access.

Get Started

January Download our guides now!


Are you a wellness warrior?

Vote today

Listen to our podcast today

Female tennis player

Wimbledon Workout: Train Like a Tennis Player

2 MIN READ • 13th June 2023

Expert workout tips from personal trainer Amanda Place on how to train like a tennis player and use tennis to inspire your fitness sessions

If, like us, every summer when Wimbledon rolls around you marvel at the fitness of the players, this is the workout advice for you. Whether you’re into tennis or not, it’s hard to deny the #fitspo to be had from the championships. So if your goal is to up your game on court, or simply to increase your overall fitness levels, train like a tennis player and you’re bound to be winning in no time. 

Through a targeted approach you can unlock the benefits of working out like a tennis pro, says award-winning PT Amanda Place , founder of Sculptrition. “By targeting the same muscles utilised by tennis players, you can experience similar benefits such as increased cardiovascular endurance, agility, lower body strength, core stability, upper body strength, agility, and reaction time,” she explains. 

Here are Amanda’s top tips on how to train like a tennis player. 

Cardiovascular endurance and agility 

Tennis requires quick movements and explosive bursts of speed. To enhance your cardiovascular endurance and agility, include exercises such as interval training, sprinting, and shuttle runs. Engaging in activities like jogging, cycling, or swimming will improve your overall stamina, which is vital for prolonged matches.

Lower body strength

Powerful lower body strength is crucial for generating speed and stability on the court. Incorporate exercises like squats, lunges, and jump training to target the muscles in your legs, including quadriceps, hamstrings, glutes, and calves. These exercises will help you improve your acceleration, change of direction, and overall strength.

Core stability and balance

A strong core provides stability and helps transfer power from your lower body to your upper body during shots. Work on exercises that engage your core, such as planks, Russian twists, and medicine ball rotations. Additionally, practicing yoga or Pilates can enhance your balance, flexibility, and overall body control.

Upper body strength

Tennis players rely on their upper body strength for powerful serves and precise shots. Strengthen your upper body by incorporating exercises like push-ups, pull-ups, and shoulder presses. Utilise resistance bands or dumbbells for added resistance and focus on strengthening your shoulders, chest, back, and arms. 

Agility and reaction time

Quick reflexes and reaction time are crucial in tennis. Incorporate drills that improve your agility and reaction speed, such as ladder drills, cone drills, and reaction ball exercises. These drills will enhance your footwork, hand-eye coordination, and ability to respond swiftly to fast-paced rallies.

Flexibility and injury prevention

Flexibility plays a vital role in preventing injuries and improving overall performance. Include dynamic stretching exercises before your workouts to warm up your muscles and static stretches afterward to improve flexibility. Yoga and Pilates are also excellent practices for improving flexibility and preventing injuries by increasing your range of motion.

Train like a tennis player  

Tennis-inspired workouts not only help you build strength and endurance but also improve your overall athletic performance.  

“Remember to incorporate a variety of exercises into your training routine to ensure a well-rounded approach,” adds Amanda. “Whether you’re a tennis enthusiast or simply seeking to elevate your fitness level, following this tennis-inspired training regimen will undoubtedly help you achieve your goals and unlock your athletic potential.” 

Meet the writer
Laura Coppock
Senior content editor

Laura has more than a decade of experience in journalism, having started working as a health writer in 2008. Since then, she’s written about wellbeing, food, fitness, crafts and interiors for a variety of brands and publications. In... Discover more

Show your inbox some love

Get a weekly digest of Health & Wellbeing emailed direct to you.

Next up

Access everything, free!

Unlock the website for exclusive member-only content – all free, all the time. What are you waiting for? Join My Health & Wellbeing today!

Join the club today
Already a member? Log in to not see this again
Join My H&W