When you are strength training to enhance your tennis game, the goal is to condition the muscles and joints properly for the unique demands that the sport. You should look to perform these exercises 3 times per week to allow for rest time between workouts.

This program is designed to deliver total body development while addressing areas that are placed under repetitive stress, beginning with the shoulders.  For maximum results, do 3 sets of 10 repetitions for each of these exercises.

SHOULDER:

• Shoulder presses
• Lateral raises
• Forward raises

The next few exercises are designed to strengthen the rotator cuff which is one of the most common tennis related injuries.

• Horizontal external rotations
• External rotations with knee support
• External rotations while lying on one side
• Internal rotations

Next we will discuss strengthening for the elbow. Weak arm muscles and improper form can lead to Tennis elbow. To strengthen the muscles involved and protect this joint, the following exercises are recommended:

ELBOW:

• Bicep curls
• Tricep extensions
• Forearm pronation and supination

Last but not least is the wrist.  It can be easy to forget about the importance of strengthening the wrists, but having optimal functionality here will make a big difference in your game. To strengthen the muscles involved and protect this joint, the following exercises are recommended:

WRIST:

• Curls
• Extensions
• Rotations
• Grips

Remember to perform each exercise with both arms, not just your playing arm.  A balanced physique will ensure proper form and keep you in optimal shape for your next match.