Tennis Fitness Circuit Workouts and Exercises to Improve Conditioning

Welcome to your ultimate guide for tennis fitness circuit workouts and exercises. It’s my pleasure to provide you with the training you need to improve your tennis conditioning. This guide is 100% FREE and will be updated regularly as tennis specific workouts videos are released.

High Performance Tennis Training – Workout For Speed, Agility, Quickness and Conditioning

Improve your explosiveness and conditioning with this circuit workout. Two rounds 30 seconds on 30 seconds off is a job well done. Three rounds and its a butt kicker.

Tennis Training Workout

• Jump rope.
• Jump lunges.
• Toe taps.
• Sprint to point A, medicine ball slam, sprint to point B, medicine ball slam.
• 1 foot on step, up 2, down 1, up 2… sidestep up to step and pop.
• Burpees.
• Battle ropes.

Explosive Tennis Circuit to Improve Speed and Agility

This is my go to tennis workout when looking to hit the legs hard. With plyometrics, sprints and some shoulder work it makes for a good conditioning day.

Here are the Circuits

• Squat to Military Press.
• Ladder: Cross over step, shadow swing, cross over step, shadow swing.
• Set up a row of objects. Lung forward, Speed Skater jump to the other side, land with one foot. Repeat.
• Set cones 6 feet apart on both doubles ally (DA) lines. Start on outside of DA, sprint up when outside the ally, shuffle to inside of ally, back peddle, shuffle to outside of ally, and sprint up.
• Stand facing a wall with medicine ball raised high above your head. Toss medicine ball with both hands against the wall repeatedly.
• Lunges with medicine ball slams to the outside leg.
• Set up a row of objects. Jump over each object consecutively. After the last jump, squat and jump 180 degree turn.

9 Min Tennis Fitness Workout at Home Routine with Ladder & Ball

This is a great tennis specific circuit that conditions the whole body. Tennis training should aim to mirror what happens on court. During this fitness circuit you can follow along with me. See all the exercises below.

Tennis Fitness Exercises

• Single leg deadlift. Add weight both hands as desired.
• Ladder: Stand to side, side step in both feet, side step out both feet, bunny hop over ladder and bunny hop back.
• Drop ball, burpee, pickup ball and chest pass to partner. (Take turns)
• Sideline to sideline sprints, forehand/backhand shadow stroke, with cross over step. 
• Hold arms out extended shoulder high with weight. To the side and out in front.
• Sprint to point A, medicine ball slam, sprint to point B, medicine ball slam.
• Plank on hands. Walk hands in and opposite hand (left) touches opposite foot (right). Walk hands out, walk hands in and straight leg lift previously touched leg (right). Walk hands out, cross leg (right) across the body.

Tennis Training – Circuit Workout For Speed, Agility, Quickness and Conditioning

Here are all the tennis fitness exercises in the video. You will find that t is a good option when looking for more focus on training the upper body. Intervals can be 30 seconds on 30 seconds off to mirror a tennis point. More set your own exercise and rest times. Enjoy the workout!

Tennis Training Circuit Workout

• Traveler pushups. Medicine ball alternates from one palm to the other.
• Shuttle Cones: X or V pattern with racquet swings.
• Squats stepping out and dipping under like a boxer. With or without weight.
• Jump rope.
• Kettlebell thrust (both hands), into overhead press. (alternate arms)
• Set up 3 cones in a V pattern. Jump over cone, shuffle around cone to an upper cone and shadow swing a FH/BH. Cross over step and side step back.
• Plank on hands. Walk hands in and opposite hand (left) touches opposite foot (right). Walk hands out, walk hands in and straight leg lift previously touched leg (right). Walk hands out, cross leg (right) across the body.

Hope You Enjoyed the Workout Guys!

When doing any home workouts please exercise in a safe environment, and if you need help or you’re not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my media platforms are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.