Machine-free exercises for tennis players
111 exercises to do at home or on court, with simple equipment. Each one shows what it works, how to do it and why it helps your tennis.
Warm-up
- Jumping jacksJumps opening legs and arms to raise heart rate and temperature.
- Low-impact jacksNo-impact version: one foot steps out to the side as the arms rise.
- High kneesFast knee raises in place with active arm swing.
- Butt kicksJog in place bringing your heel to your glute.
- Side shuffleShort side steps in an athletic stance, from side to side (2–3 m).
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Leg swingsFront-to-back swings of one leg, holding a wall if needed.
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.
- Shadow swingsForehands, backhands and serves without a ball, with movement beforehand.
Strength
- Bodyweight squatHip and knee bend keeping the torso stable and heels down.
- Goblet squatSquat holding a weight against your chest; teaches you to go down with an upright torso.
- Split squatStatic lunge: you go down and up without moving your feet.
- Reverse lungeStep back and lower; kinder on the knee than a forward lunge.
- Lateral lungeWide step to the side bending one leg and keeping the other straight.
- Bulgarian split squatSingle-leg squat with the back foot resting on a chair.
- Step-upStep up onto a stable step or chair pushing through the top leg.
- Romanian deadliftHip hinge with weights, sliding along the thighs with a neutral back.
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.
- Glute bridgeHip raise from lying on your back, squeezing glutes at the top.
- Single-leg bridgeBridge with one leg straight in the air; demands pelvic stability.
- Calf raiseRise onto your toes and lower slowly; on a step for more range.
- Mini-band lateral walkSide steps in a half squat with a band around the knees or ankles.
- Cossack squatFrom a very wide stance, lower onto one leg while the other stays straight.
- Wall sitBack against the wall with knees at 90° (or less), hold.
- Sliding hamstring curlIn a bridge, slide your heels on a towel away and back in.
- Push-upsHorizontal push with the body as one block from heels to head.
- Incline push-upsPush-ups with hands on a sturdy chair or the wall.
- Floor pressDumbbell press lying on the floor: the floor limits the range and protects the shoulder.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.
- Band rowHorizontal pull with a band anchored at chest height (door).
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.
- Hammer curlElbow flexion with a neutral grip (thumbs up).
- Overhead triceps extensionWith a dumbbell overhead, bend and straighten your elbows.
Power
- Squat jumpFrom a half squat, jump as high as possible and land softly.
- Jump lungesFrom a lunge, jump and switch legs in the air.
- Skater jumpsLateral jump from one leg to the other, braking and stabilizing each landing.
- Single-leg lateral hop and stickHop sideways on the same leg and freeze the landing for 2 s.
- Pogo hopsQuick, stiff hops using only the ankles.
- Kettlebell swingExplosive hinge that drives the weight up to chest height.
- Rotational ball throwForehand/backhand motion with a medicine ball thrown against the wall.
- Ball slamRaise the ball overhead and slam it hard into the floor.
- Wall chest passThrow the ball from your chest against the wall and catch it softly.
- Plyo push-upPush-up with a push so strong your hands leave the floor.
Speed
- Reactive split-step with cuesSplit-step and explosive first step in the direction shown on screen.
- Fast feetVery fast steps in place in an athletic stance.
- Line hopsHop quickly over a line (tape on the floor) forward-back and sideways.
- Crossover step and recoveryFrom a split-step: pivot, crossover start step and back to center with side steps.
- On-court shadow movementMovement patterns with shadow strokes: forward, back and to the sides.
Perception
- Single-leg balance with ballOn one leg, throw and catch a ball (against the wall or in the air).
- Wall and ball: alternating catchesThrow a tennis ball against the wall and catch it alternating hands.
- Ball drop catchA partner drops a ball without warning; you sprint and catch it before the second bounce.
- Two-ball jugglingToss and catch two tennis balls alternating hands.
- Racket ball controlBounce the ball on the strings alternating faces, heights and the frame.
Core
- Front plankHold your body straight on forearms and toes.
- Side plankResting on one forearm and the edge of the foot, body straight sideways.
- Dead bugOn your back, extend opposite arm and leg keeping your lower back on the floor.
- Bird dogOn all fours, extend opposite arm and leg without moving your hips.
- Pallof pressSide-on to an anchored band, press your arms forward resisting the rotation.
- Diagonal woodchopHigh-to-low diagonal movement across the body, rotating from the hips.
- Russian twistSeated with your torso leaning back, rotate moving the weight from side to side.
- SupermanLying face down, lift arms and legs at the same time a few centimeters.
- Hollow holdOn your back, lift shoulders and legs forming a “banana” with your lower back on the floor.
- Plank shoulder tapsIn a high plank, tap the opposite shoulder alternating without swaying your hips.
- Suitcase marchHold a weight in one hand and march in place without leaning.
Injury prevention
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Bridge with ball between kneesGlute bridge squeezing a ball or towel between the knees.
- Wall toe raiseBack against the wall, feet forward: lift your toes.
- Prone W pullLying face down with arms straight, pull your elbows to your ribs forming a W.
- Bent-over reverse flyTorso bent forward, open your arms to the sides with light dumbbells.
- Prone Y-T raisesLying face down, raise your arms in a Y and then a T with thumbs up.
- Push-up plus (serratus)In a high plank, sink and spread your shoulder blades without bending your elbows.
- Band external rotationElbow tucked to your side at 90°, rotate the forearm outward against the band.
- Side-lying external rotationLying on your side, elbow against your side, raise the dumbbell by rotating the shoulder.
- 90/90 external rotationArm out to the side and elbow at 90°: rotate the forearm from down to up (serve position).
- Scaption raiseRaise your arms diagonally (30° from the front) with thumbs up to shoulder height.
- Eccentric wrist extensionForearm supported, palm down: lower the dumbbell slowly with the wrist.
- Wrist curlForearm supported, palm up: flex the wrist lifting the weight.
- Pronation and supinationHold a dumbbell by one end (or your racket) and turn the forearm from palm up to palm down.
- Ball squeezeSqueeze a tennis ball with your whole hand and release slowly.
- Star excursion balanceOn one leg, touch the floor with the other in front, to the side and behind as far as possible.
Mobility
- 90/90 hip switchesSeated with both knees at 90°, rotate your legs from side to side like windshield wipers.
- Open book (thoracic)Lying on your side with knees bent, open the top arm to the other side following it with your eyes.
- Cat–cowOn all fours, alternate rounding and arching your back with your breath.
- Deep squat with reachIn a deep squat, open one arm toward the ceiling rotating your torso.
- Knee to wall (ankle)Half-kneeling facing the wall, drive the knee forward without lifting the heel.
- Towel shoulder pass-throughsWith a wide grip on a towel or band, take straight arms from front to back overhead.
Stretching
- Hamstring stretchOn your back, raise one straight leg holding it with a towel.
- Standing quad stretchStanding, bring your heel to your glute holding your instep.
- Hip flexor stretchHalf-kneeling, drive your pelvis forward squeezing the back glute.
- Piriformis stretch (figure 4)On your back, cross one ankle over the opposite knee and pull your legs toward your chest.
- Wall calf stretchHands on the wall, back leg straight with the heel on the floor.
- Posterior shoulder stretchCross your arm in front of your chest and pull it in with the other hand.
- Sleeper stretchLying on your dominant shoulder, elbow at 90°, gently lower the forearm toward the floor.
- Forearm stretchArm straight in front: pull the fingers back (flexors) and then the hand down (extensors).
- Child’s pose with reachSitting on your heels, reach your arms far forward and rest your chest down.
- Adductor stretch (butterfly)Seated with soles together, let your knees fall out to the sides.
- Supine spinal twistOn your back, let your bent knees fall to one side with arms out wide.
- Doorway chest stretchForearm on a door frame, gently rotate your body to the other side.
- Knees to chestOn your back, hug both knees to your chest and rock gently.
- Seated reach (posterior chain)Seated with legs straight, reach your hands toward your feet with a long back.