To play your best tennis, building up a good strength foundation is essential for maximizing power and agility. By utilizing a combination of movement, flexibility, and cardiovascular training methods, you can create the tools you need to blast away your opponents on the court.

1) Warm-up

A good warm-up should include a variety of drills that get the blood pumping and the body moving. Your muscles perform at their best level when they are loose and at resting length or a little longer, so your warm-up should leave your muscles feeling relaxed and ready to play.

2) Weight Lifting

Regular weight lifting sessions will send the message to your muscles that it’s time to bulk up. By pushing your body with regular resistance training, you’re providing the framework for a quality strength building plan. Work on targeting your legs, arms, chest, back, shoulders, and abdominals during your sessions.

3) Movement Exercises

Movement exercises performed with the aid of a coach will help to improve agility, balance, and flexibility while on the court. These will help you to control your power and utilize it in the best way possible.

4) Core Stability

Tennis is all about transferring energy from your torso to your extremities, so that you can move quickly and hit the ball forcefully. Strong, solid abdominal and back muscles will help to stabilize your core and make it easier to harness this source of power.

When training, your goal is to add strength without bulk. Be sure to complement your training with a healthy eating plan that includes plenty of lean protein, fresh fruits and vegetables, and liquids.