Eight Exercises to Build Power and Improve Your Tennis Game

Emerging U.S. tennis star Taylor Fritz is known for his big hits on the court. He clocked the fastest serve of the 2020 U.S. Open at 147 miles an hour and will be looking to top that when this year’s tournament kicks off in New York on Monday. The power needed to crush a ball at that speed is generated from strength in the lower body, says Gena Ball, an L.A.-based strength and conditioning coach with the U.S. Tennis Association who works with Mr. Fritz. “You want to use the biggest muscles in the body, the legs, to produce the initial power flow through the core, shoulders and hands,” she says.

Tennis requires an athlete to be strong, agile, powerful and coordinated. “It’s a lot of short, fast movements that you need to be able to repeat for hours,” says Ms. Ball. “You’re really not taking more than four steps in any direction. You need power to be able to get to any ball from any spot on the court. It’s often the difference between winning and losing.”

The kind of physical power needed for tennis comes from the ability to perform strength-based movements quickly, Ms. Ball says. Even if you aren’t an athlete, training to develop power is important. As we age, our bodies’ muscular power diminishes. “Being more powerful increases our reaction time, which can help us recover if we trip or fall,” she says. “And exercises that help build power enhance bone density, which can reduce the risk of fractures in older adults.” This eight-exercise workout is designed to help build strength and power. In the beginning, focus on good technique rather than heavy weight and gradually increase weight as you master the drills. Many of these exercises will also get your heart rate up, providing a cardio workout.

THE WORKOUT

Squat to Press

Why: This exercise develops strength and power from the lower body through the core and finishes in the upper body, says Ms. Ball. “The squat to press is a functional move for everyday life, but it will also help improve vertical force production, which is necessary for a good tennis serve,” she says.

How: Start standing with dumbbells at shoulder height. Palms should face each other. Squat down, sitting back into your hips until your thighs are parallel to the ground. As you push up to a standing position, press the dumbbells directly overhead. Maintain a tall spine and try to produce power from the hips to press the weight overhead. Shoulder stability at the top is important. If you feel wobbly, reduce the weight. Complete two to three sets of 10 reps.