Plyometric Exercises for Tennis

Tennis requires players to have plyometric, or explosive-reactive, power for many of the shots they take, and the pushing upward while bending at the knees movement is necessary for backhands, overheads, forehands and serves. This power is needed to step to the ball, and performing regular plyometric exercises will improve how quickly the muscles fire so you can become faster by reducing your reaction time.

  1. Depth Jump

    • New tennis players should limit jumping to low heights until they develop the body mechanics to jump properly to help in avoiding injury. Start by standing on a bench or a box that is stable. Jump straight down off the box and then immediately jump straight up as soon as your feet contact the ground. Do this six times and then perform six tennis serves to complete a set. Do three sets before performing another practice task or tennis drill.

    Shuffle and Sprint

    • Footwork drills enable tennis players to improve their movement on the court while also increasing their agility and speed. Face the net and start at the baseline. Take tiny, but fast, steps while shuffling the feet to make your way toward the net. The feet should strike the ground as little as possible; this can take a bit of practice, so if the speed is not there at first, it's OK. As soon as you get to the net, walk back to the baseline. Repeat this drill three times before resting.

    Giant Steps

    • Getting stronger and increasing explosive leg power is necessary for improved hitting power and racket velocity and to improve speed on the court. The giant steps drill is also sometimes referred to as bounding, and it works to improve reactive power. Go to a doubles sideline and take as few steps as possible to get to the other side; most adults can do this in four to five strides. Once you get to one side, walk back, and then repeat this drill three times before taking time to rest.

    Alley Run

    • Tennis players must be able to move quickly, respond without hesitation and change directions quickly and efficiently, and this is where agility training comes in. Stand at the baseline between both of the double alley lines while facing the net. Run forward, allowing each foot to touch the sidelines so each stride is large. As soon as each foot strikes the ground, spring off the court to continue running forward. Once you reach the net, walk back to the baseline; repeat this drill six times before resting.