The 6 TRX Exercises for Tennis Players

Tennis is a very physically demanding sport that requires stamina, agility, strength and most of all technique. For tennis players the last thing they want to be dealing with fatigue as they need to stay extremely technically proficient. That’s why maintaining great physical condition can only be a positive thing for your tennis. In this article we will look through 6 exercises that tennis players can do with a TRX.

5 min read
Sean Klein
Written by
Sean Klein
Published on
14/03/23
Last updated
27/02/24

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In This Resource
  • Benefits of TRX Training for Tennis Players
  • Improved Performance
  • Injury Mitigation
  • Core Development
  • The 6 TRX Exercises for Tennis Players
  • Sample TRX Circuit for Tennis Players

Benefits of TRX Training for Tennis Players

Improved Performance

Resistance training can be beneficial to tennis players in numerous ways, for example, the mobility improvements from lateral lunges can make reaching for difficult shots easier and the power generated from having stronger legs can be put into your forehand. This is why every single professional tennis player has a strength and conditioning coach to ensure that they are in peak condition.

Injury Mitigation

Having more resilient muscles and tendons can only put you in good stead to help you mitigate injury. Injury cannot be prevented as it is unforeseeable, but using strength and conditioning to help improve the chances of injury mitigation is important for both professional and recreational athletes. Many of the exercises in the list below will help you achieve injury mitigation so be sure to add them into your training programme.

Core Development

As rotation and resisting rotation is so crucial for tennis performance, having a strong and robust core is very important for tennis players. This is why a TRX can be an excellent training device for tennis players, as it is so effective at developing the core musculature.

The 6 TRX Exercises for Tennis Players

The TRX Archer Row is an excellent horizontal row variation for tennis players to use to strengthen their upper back. This movement category (horizontal pull) is an important one for tennis players looking to both improve performance and mitigate injury.

The TRX Curtsy Lunge in one of the best lower body variations for tennis players to use in their TRX training plan. It’s important as it’s a great way to strengthen the hips and put the body into a somewhat challenging position in terms of mobility. This sort of position can happen often when playing tennis so being exposed to it in the weight room can be important.

The TRX Fall-Outs with Chaos are one of the best anterior core variations available for tennis players as they develop both the anterior core and the muscles of the shoulders. They need to be performed with both precision and control to apply as much pressure to the abdominals as possible.

The TRX Glute Bridge Hold is another great lower body variation that puts emphasis on growing the glutes. The glutes are an important muscle for both running and agility so it’s important to ensure your training them in your workout routine if your looking to improve your tennis performance.

The TRX Hamstring Pull In are a must have in any resistance training programme with a TRX. The TRX doesn’t offer many hinging (deadlifting) option so this is the only exercise that allows us to isolate the hamstrings with a TRX, so make sure you add these into your training programme.

The TRX Lateral Lunge is a great way to improve the mobility of your hips, which can be an important physical attribute for playing tennis and avoiding injury whilst playing tennis. This exercise is worthwhile adding into your training routine.

Sample TRX Circuit for Tennis Players

Complete 4 rounds

1. TRX Hamstring Pull In

Complete 6 repetitions

2. TRX Curtsy Lunge

Complete 8 repetitions

3. TRX Archer Row

Complete 8 repetitions

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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

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