A strong core is the foundation of every tennis stroke. Every serve, forehand, backhand and volley relies on rotational power generated from the core — and if that foundation is weak, the rest of your game suffers and your injury risk increases. This guide covers the 6 core exercises for tennis Randy Reynolds recommends to every one of his students, complete with sets, reps and progressions. To combine fitness and on-court coaching with Randy, explore our training programs at Reno Tennis Center.
We all want to improve our tennis game — and one of the most direct paths is improving your fitness. Tennis players should be focusing on their core. Everyone wants those defined abs, and tennis players do so much rotational movement that a solid core is essential. If your core is weak you run the risk of overuse injuries.
Here are 6 core exercises for tennis every player should do to improve their game. Enjoy the workout!
Essential Core Exercises for Tennis Players
1. Bird Dog
- Sets: 3
- Hold: 5 seconds per rep
- Key point: Alternate sides on every rep
2. Plank
- Active plank: 2 sets of 20 seconds
- Plank with arm raise: 3 sets of 5-second holds per arm
- Plank opposites (opposite arm and leg extended): 3 sets of 5-second holds per side
3. Shoulder Taps
- Position: push-up position
- Movement: raise one arm to tap the opposite shoulder
- Volume: 1 set of 20 total taps
4. Side Planks
- Standard side plank: 2 sets of 20 seconds per side — forearm support
- Side plank with leg raises: lift the non-supporting leg 3 times with 5-second holds per side
- Key point: Complete both sides on every variation
5. Glute Bridge
- Setup: lay on your back, knees up, hands on the ground near your waist
- Double leg glute bridge: 1 set of 10 reps — pause at the top
- Single leg glute bridge: 1 set of 5 reps per leg — pause at the top
6. Dead Bugs
- Setup: lay on your back, arms and knees pointed to the sky
- Volume: 1 set of 5 reps each way
- Sequence: right-right → left-left → opposites → both arms and legs together
How was the Core Workout?
Let me know what you thought of the core exercises for tennis and how they will impact your game. If you liked it make sure to check out the quick tennis warm up routine and the post match stretch routine for tennis players.
When following any of my posts or videos, please take precaution to exercise in a safe environment, and I highly suggest seeing a health and fitness professional for advice on your exercise form and dietary needs. Every person is unique — there is no one size fits all solution to health or fitness. I am not a medical professional and your health and safety is the utmost importance.
For more free training guides visit our tennis training library.
Frequently Asked Questions About Core Training for Tennis
Why is core strength important for tennis players?
Every tennis stroke — from the serve and overhead to the forehand and backhand — requires rotational power that originates from the core. A strong core transfers energy efficiently from the lower body through the upper body and into the racquet, producing more powerful and consistent shots. A weak core forces other muscles to compensate, significantly increasing the risk of overuse injuries in the shoulder, elbow and lower back.
How often should tennis players do core exercises?
Two to three times per week is the recommended frequency for core training in tennis players. These six exercises can be completed in 15 to 20 minutes and are designed as a standalone core session or as a finisher after tennis practice or gym work. Consistency over time is more important than intensity — short regular sessions produce better results than occasional long ones.
What is a dead bug exercise and why is it good for tennis?
The dead bug is a core stability exercise performed lying on your back with arms and knees pointed toward the ceiling. You slowly lower opposite arm and leg combinations toward the ground while keeping your lower back pressed flat — training anti-rotation and anti-extension core stability. For tennis players, this directly translates to maintaining a stable, connected core during the rotational demands of groundstrokes and serves without losing posture or balance through the shot.
I want to build fitness and technique at the same time.
Our clinics at Reno Tennis Center combine on-court technique coaching with athletic development. Train smarter and see the results in your game faster.
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