The Best Workout Routine + Gear for Tennis Players

Exercises and the gear you’ll need to become a better tennis player

February 3, 2022

Main image courtesy of Kristinrosedavis’s Instagram.

Are you looking to become the next Serena Williams or Naomi Osaka on the tennis courts? Whether you’re looking to train towards competing in the US Open or a lower-stakes game with some friends, improving your skills with a workout routine for tennis players is a great way to get that edge over any opponent.

The key to improving your skills at tennis is by developing a workout routine that integrates a balanced blend of cardio and strength training. In this guide, we’ll be going over some basics to help you play your best on the court and the gear you might need to help you along your fitness journey. Here are just a few of the topics we’ll be covering in this guide:

Strength exercises to integrate into a workout routine for tennis players
Cardiovascular exercises to improve aerobic fitness
Other tips and tricks to keep you healthy and agile on the court

Woman throwing tennis ball in air — Adding some athletic skirts to your wardrobe is a great way to spice up your workout and turn heads on the tennis court. Try out the Dona Jo Shakira Skirt to match with the Dona Jo tribe member above. Image courtesy of etennisonline’s Instagram.

Strength Training Workout Routines for Tennis Players

Build up your muscles to dominate on the court

First and foremost, if you’re developing a workout routine as a tennis player, strength training should be an essential part of your plan. Improving upper and lower body strength, as well as core strength, can go a long way in putting some power behind your strokes and improve your coordination.

When you first begin to develop your routine, make sure to incorporate a balanced blend of upper body workouts, lower body workouts, and core strength exercises. An easy way to maintain this blend is by having a day of the week dedicated to each type of strength workout, with the other days focusing on cardio.

Some examples of upper body workouts include chest presses, bicep curls, pull-ups, push ups, shoulder presses, and tricep dips. Some great beginner leg workouts are squats, hip thrusters, lunges, and deadlifts. If you’re looking for some abdominal strength exercises, try crunches, planks, and glute bridges. While these are just a few examples of some strength exercises that are accessible, there are many out there that can be done with little to no equipment.

Woman flexing biceps in mirror selfie — Get buff like this Dona Jo tribe member above! Try pairing these cheetah leggings with the Dona Jo Adjustable Bra in Black to get the look above. Image courtesy of Boymominjeans’ Instagram.

While you’re lifting weights, it’s important to wear comfortable and flexible clothing that works with your body while you’re making those gains. One great piece to pair with any strength exercises is Dona Jo’s Lite Legging in Cheetah. These boldly printed leggings provide enough compression to support your legs as you work through lifting exercises – and will make you look chic while doing so! For other workout outfit inspiration, check out this Dona Jo guide to the best tops to get ripped in.

Cardio Workout Routines for Tennis Players

Get your sweat on with these cardio workouts for tennis players

Essential to the game, cardio training can go a long way in improving players’ aerobic capacity and endurance on the court. When you’re sprinting back and forth along your side of the green concrete, you want to have as much speed and agility as you possibly can to beat your opponent. There are two main types of training that can help to increase both your aerobic and anaerobic capacity to reach your full potential.

Aerobic exercise refers to exercise that involves using oxygen to fuel your muscles and help them to move. Some great examples of aerobic exercise to incorporate into your workout routine are running, cycling, or swimming laps. Each of these exercises are intense enough to increase oxygen intake and improve endurance over time.

While aerobic exercise is vital to any tennis player workout routine, anaerobic exercise is a great addition to fitness routines because it mimics the skills needed on the tennis court. Similar to strength training, the cardio side of anaerobic exercise utilizes quick and immediate forms of energy. Some examples of great anaerobic exercises, besides weightlifting, are sprinting, HIIT, yoga, and speed drills.

When starting out your cardio routine, it can be helpful to have a few important supplies with you. Having a water bottle and a good pair of running shoes, as well as sunglasses if you’re running outside or an accessory to hold your phone as you workout can go a long way in making your exercise more safe and fun. If you’re looking for some great gear to wear while you do your cardio exercises, here’s a guide to some of the best leggings for running on the market.

Woman posing in running attire — Want a more feminine look when you’re doing your cardio workout routine? The Dona Jo Skirted Leggings are a great asset to have in your closet to workout in a skirt without sacrificing coverage. Image courtesy of christlscrazyrunning’s Instagram.

Other Ways to Maintain Peak Performance on the Court

Some tips and tricks to stay healthy while sticking to your workout routine

A balanced workout routine isn’t the only thing that you need to maintain if you want to improve your performance on the tennis court. Making specific healthy lifestyle choices are a great way to ensure that you’re performing your best and not backtracking on any improvements you’ve made.

One essential way to maintain your wellness is by getting enough sleep every night. For everyone older than eighteen, the suggested ideal amount of sleep is around seven or more hours per night. Studies have shown that getting this much sleep can lead to a better immune system, reduced stress, and lower risk for health conditions which means that you can spend more time on the court improving your game.

Aside from keeping a consistent sleep schedule, maintaining a balanced and healthy diet can also go a long way in keeping you at your peak performance. Similar to the positive effects of getting enough sleep, a healthy diet can lead to a lower risk for chronic health conditions as well as strengthen muscles and bones which can greatly help with your fitness journey.

Two tennis players standing in front of tennis net — One of the greatest ways to hold yourself accountable to your workout routine for tennis players is by starting your fitness journey with a friend. Get these Dona Jo Tribe Members’ looks with the Dona Jo Jojo Skirt 2.0 in Flore. Image courtesy of cgambino__’s Instagram.

When in doubt, creating a workout routine for tennis players that has a good balance of cardio, strength training, while also maintaining a healthy lifestyle, is the best way to go. Always make sure to exercise safely and incorporate some activities that you enjoy to get the most out of your fitness routine. Trying some of the tips and tricks on our guide could help you to develop your own routine and potentially become the best tennis player you can be.