3 Explosive Tennis Exercises to move like a pro
Tennis season is upon us, but if you're already feeling behind after your first few matches—you’re not alone. Many players wait all winter to return to the court, only to find their timing, speed, and strength aren’t quite where they hoped.
At Iron PT, we see it every year. The good news? A few key performance exercises can quickly shift your game and help you play stronger, move faster, and stay injury-free.
Here are 3 explosive movements we recommend to help tennis players build lateral strength, core power, and quick directional changes.
kettlebell Lateral Lunges
How it helps: Tennis is all about controlled lateral movement — footwork training. This exercise trains your ability to load and explode off one leg—perfect for returning shots or recovering quickly after a wide ball.
2. Band-Resisted Trunk Rotations
How it helps: Serving and groundstrokes depend on rotational power and core stability. Adding band resistance builds the speed and strength needed to increase your swing power and control.
3. Skater Hops
How it helps: Skater hops mimic lateral court movement and help improve balance, coordination, and quick push-offs. They’re also a great way to strengthen and condition muscles around the hips and knees—key for injury prevention.
Why Tennis Players Should Train Off the Court 🎾
Tennis isn’t just about skill—it’s about how well your body moves, reacts, and recovers. Off-court training that focuses on shoulder stability, hip mobility, and rotational power can dramatically improve your game and help avoid overuse injuries like tennis elbow, rotator cuff strains, or hip impingement.
