Off-court exercises that helps tennis performance

Written By Kailah Stoddard

Answered by: Mykell Reifer (Senior Pro)

Great tennis isn’t built on the court alone. Off-court training improves movement, power, injury prevention, and longevity….helping players perform better and stay healthy over the long term.

The most effective off-court training mirrors the demands of tennis: strength, rotation, agility, mobility, and endurance. You don’t need endless gym sessions—just smart, consistent work that supports what happens on the court.

When off-court training is done right, it doesn’t replace tennis—it enhances it.

Lower-Body Strength & Power

Tennis is driven from the ground up. Strong legs mean faster movement, better balance, and more explosive shots. It Improves court coverage, shot stability, and recovery between points.

  • Squats (bodyweight, goblet, or barbell)

  • Lunges (forward, reverse, lateral)

  • Step-ups

  • Box jumps or broad jumps

Core Strength & Rotation

Nearly every stroke in tennis relies on rotational power and core control. It enhances power transfer, balance, and protects the lower back.

  • Planks (front and side)

  • Russian twists

  • Medicine ball rotational throws

  • Pallof presses

Agility & Footwork

Quick changes of direction and efficient movement are essential in tennis. It Improves speed, court positioning, and recovery after each shot.

  • Ladder drills

  • Cone drills (T-drill, spider drill)

  • Shuttle runs

  • Reaction drills with a partner or ball drop

Shoulder & Arm Stability

Healthy shoulders are critical for serving and groundstrokes.It reduces injury risk and maintains serving power over time.

  • Resistance band external/internal rotations

  • Scapular retractions

  • Y-T-W raises

  • Light dumbbell shoulder work

Mobility & Flexibility

Good mobility allows players to reach wide balls, load properly, and recover efficiently. It prevents stiffness, improves range of motion, and supports smoother movement.

  • Hip openers

  • Thoracic spine rotations

  • Hamstring and calf mobility drills

  • Dynamic stretching routines

Conditioning & Endurance

Tennis requires repeated bursts of high intensity over long matches. It helps maintain speed, focus, and shot quality late in matches.

  • Interval running

  • Bike or rowing intervals

  • On-off court circuits

  • Jump rope

Kailah Stoddard
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