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The 8 Best Core Exercises For Tennis Players

Core strength is one of the most important aspects for any player but it can be especially useful for tennis players. It's a common fact that core strength helps improve your game. However, it's not always easy to find the right types of exercises and routines that are right for you as an individual player.

4 min read
In This Resource

Benefits Of Core Strength For Tennis Players

Core training is important for all athletes, but specifically for tennis players it is essential because the movements in the sport require a lot of core strength and stability. The following are three benefits of core training for tennis players.

  • Core strength is needed for powerful serving and ground strokes.
  • Improved movement patterns also can reduce injury risk.
  • Rotational power in shots like a forehand or backhand require overall body strength and coordination, which begins with core engagement.

    • The 8 Best Core Exercises For Tennis Players

    A-Stance Pass Through

    Core
    Trunk
    Resisting Rotation
    Coaching Tips

    • Start in a stable position using the ankle knee and hip to find balance
    • Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.

    Equipment Needed
    Kettlebell
    Volume
    Beginner4 Reps3 Sets
    Intermediate6 Reps4 Sets
    Advanced6 Reps4 Sets
    Intensity
    Beginner10lbs
    Intermediate15lbs
    Advanced25lbs

    Banded Deadbug Pulses

    Core
    Trunk
    Anterior Core
    Coaching Tips

    • Keep the lower back pressed into the floor throughout the movement
    • Pull the band towards the knees slowly then back overhead
    • Create as much tension in the abdominals as possible.

    Equipment Needed
    Band
    Volume
    Beginner5 Reps3 Sets
    Intermediate8 Reps4 Sets
    Advanced12 Reps4 Sets

    Bent Leg Copenhagen Plank

    Core
    Trunk
    Hip Stability
    Coaching Tips

    • Create a lot of tension in the hip before starting the hold
    • Keep elbow underneath the shoulder and hips in line with the shoulders

    Equipment Needed
    Bench
    Volume
    Beginner15s3 Sets
    Intermediate22s4 Sets
    Advanced28s4 Sets

    Cross Chop

    Core
    Trunk
    Rotation
    Coaching Tips

    • Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.

    Equipment Needed
    Kettlebell
    Volume
    Beginner4 Reps3 Sets
    Intermediate8 Reps4 Sets
    Advanced12 Reps4 Sets
    Intensity
    Beginner10lbs
    Intermediate20lbs
    Advanced30lbs

    Front Rack and Farmers Carry

    Core
    Trunk
    Resisting Rotation
    Coaching Tips

    • Maintain a straight spine throughout
    • Keep a slight bend in the arm doing the farmers carry
    • Minimize movement of the kettlebells as much as possible.

    Equipment Needed
    Kettlebell
    Volume
    Beginner10m3 Sets
    Intermediate14m4 Sets
    Advanced18m4 Sets
    Intensity
    Beginner15lbs
    Intermediate30lbs
    Advanced45lbs

    Half Kneeling Banded Chop

    Core
    Trunk
    Rotation
    Coaching Tips

    • Keep knee closest to the fixed band down, chop aggressivly away from the fixed band.

    Equipment Needed
    Band
    Volume
    Beginner6 Reps3 Sets
    Intermediate10 Reps4 Sets
    Advanced12 Reps4 Sets

    Half Kneeling KB Windmill

    Core
    Trunk
    Rotation
    Coaching Tips

    • Start in a stable half kneeling position
    • The hand with the weight will be on the same side as the planted foot
    • Hinge and rotate bringing the hand towards the floor
    • Look at the KB the entire movement.

    Equipment Needed
    Kettlebell
    Volume
    Beginner3 Reps3 Sets
    Intermediate6 Reps4 Sets
    Advanced6 Reps4 Sets
    Intensity
    Beginner5lbs
    Intermediate15lbs
    Advanced20lbs

    Inverted Plank

    Core
    Trunk
    Shoulder Stability
    Coaching Tips

    • Lock both your elbows, tense your glutes and keep your feet together.

    Volume
    Beginner10s3 Sets
    Intermediate24s4 Sets
    Advanced38s4 Sets

    Sample Core Workout For Tennis Players

    Complete 3 rounds

    1. Bear Crawl with Rock Backs

    Complete 20 repetitions

    2. Cross Chop

    Complete 10 repetitions

    3. Front Rack and Farmers Carry

    Move for 8 meters

    More Exercises For Tennis Players

    Goblet Cossack Squat

    Tertiary
    Lower Body
    Squat
    Coaching Tips

    • Keep hips low between reps
    • Travel from side to side slowly with control
    • Use your full range of motion but do not push too much
    • Sink into the hip as much as able each rep.

    Equipment Needed
    Kettlebell
    Volume
    Beginner3 Reps3 Sets
    Intermediate6 Reps4 Sets
    Advanced10 Reps4 Sets
    Intensity
    Beginner5lbs
    Intermediate15lbs
    Advanced20lbs

    Chin Over Bar Hold

    Secondary
    Upper Body
    Vertical Pull
    Coaching Tips

    • Use a bench or box to find the position, do not jump or do a pull up
    • Create tension in the upper back and hold your chin over the bar
    • Do not rest your chin on the bar.

    Equipment Needed
    Pull Up Bar
    Volume
    Beginner5s3 Sets
    Intermediate18s4 Sets
    Advanced30s4 Sets

    DB Cross Body Straight Leg Deadlift

    Secondary
    Lower Body
    Hinge
    Coaching Tips

    • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

    Equipment Needed
    Dumbbell
    Volume
    Beginner8 Reps3 Sets
    Intermediate10 Reps4 Sets
    Advanced12 Reps4 Sets
    Intensity
    Beginner5lbs
    Intermediate15lbs
    Advanced20lbs

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