Looking to gain that extra edge at your next tennis match? Here are a few exercises to try away from the court, from fitness to strength.


Getting around the court for the full 3 or 5 sets takes real stamina. If you don’t have the base level of fitness, the rest of your game will suffer – tired players can’t play as powerfully or accurately.

So here are a few things to try to boost your fitness and increase your speed in the meantime.

Shuttle sprints

This exercise helps you with short bursts of speed, essential if you’re a serve-and-volley player.

You can repeat this exercise with short breaks in between each rep.

Ball retrieval

Speed and stamina work combine in this exercise – and it helps you become more flexible too.

You can time yourself and try to beat your personal best.

Interval running

The old favourite of runners everywhere, this exercise helps you build up speed and stamina with short bursts of speed wedged between running at a slower pace.

Repeat this as many times as feels comfortable.

Get the most out of your training with a good pair of running shoes. For speed training, you should go for a lightweight shoe that’s designed for running as fast as possible.


If your fitness training helps you get around the court, your strength training should help you win the point. Here are a few exercises to try for your lower and upper body.

X band walks

This exercise builds up your leg strength and improves your side-to-side movement along the baseline. You’ll need a resistance band to do it.

It looks easy but it’s actually a very hard exercise. Your leg muscles will feel stronger for it though, and once you’re on the court you’ll feel more nimble.

Glute bridges

This helps you build up explosive bursts of speed – perfect for getting to drop shots quickly.

Medicine ball workouts

The medicine ball is the number 1 piece of equipment for upper body strength training. There are lots of different workouts that use it, but here’s one you could try.

Make sure the wall you’re working out against is strong enough to handle the medicine ball though.

If you’re doing weights, you’ll need shoes with lots of stability and support. ASICS have a shoe just for weightlifters that will suit you perfectly