Don’t get off your game during the off-season: 9 Easy exercises that’ll keep you match-ready all year long
As the temperature dips and the courts grow quieter, the natural rhythm of the tennis year invites a welcome pause. This off-season is a great time to rest and relax those tired muscles, but don’t forget to show some special attention to your strength and agility during this time away from match play.
Consider this your chance to get strategic – and strong! Yes, those wine nights with your USTA teammates are still essential. But just like cabernet pairs well with gouda, these exercises go well with next season’s match schedule.
Time to build a little more power, polish that precision, and return to the court like you never left…or maybe even better than before.
Strength training
Strength training is all people are talking about these days! And for good reason. Not only is it great for everything from blood sugar regulation to healthy aging, but it’s imperative for tennis players because of the sport’s multi-directional nature.
Wall squats
How to do it: Stand with your back against a wall, feet shoulder-width apart and hold onto a light weight or medicine ball. Slide your back down the wall until your thighs are parallel to the floor, as if sitting in an invisible chair. Hold for 30-60 seconds, keeping your core engaged.
Why it helps: Builds serious endurance in your quads and glutes, the engines for your groundstrokes and low volleys.
Reverse lunges
How to do it: With a weight in each hand, stand tall, step one foot backward, and lower your hips until both knees are bent at about 90-degree angles. Your front knee should be above your ankle. Push through the front heel to return to start. Alternate legs.
Why it helps: Improves single-leg stability and balance, which is crucial for reaching wide shots and recovering back to position.
Chest presses
How to do it: Lie on your back on a bench or the floor, holding dumbbells that are slightly challenging to lift. Press the weights directly upward from your chest until your arms are extended, then slowly lower back down.
Why it helps: Builds the pushing power in your chest and shoulders. Say hello to stronger serves and overhead volleys.
Footwork and agility drills
Tennis is a game of inches, and the first step is often the most important. These drills keep your feet fast and your mind sharp. Don’t forget to incorporate some flexibility movements before and after – this is a great time to get your stretching down to a science.
Ladder drills
How to do it: Use an agility ladder, or make a chalk outline, to practice quick, light steps inside and outside of the squares. Try the Double Trouble by putting your lead foot in, then your other foot in, your lead foot out, then your other foot out. Repeat and switch the lead foot.
Why it helps: Dramatically improves foot speed, coordination and your ability to make quick, precise directional changes. Your opponents won’t know what hit them.
Jump rope
How to do it: You know this one from your playground days! Start with basic two-foot jumps, aiming 1-3 minutes of speed and consistency. As you progress, try a double under, where the rope goes through two rotations while your feet are in the air.
Why it helps: The ultimate tool for building calf endurance, staying on your toes and developing the rhythm and timing essential for those super split-step reactions.
Lateral shuffles
How to do it: Assume an athletic stance, then shuffle quickly side-to-side over 10-20 feet without crossing your feet. Stay low and keep your chest up.
Why it helps: Mimics the foundational movement for covering the baseline. It builds lateral power and stability for those seemingly never-ending side-to-side rallies.
Cardio exercise
When the points seem to go on forever and the match is idling into hour two, cardiovascular fitness is the friend who’s going to keep gas in the tank while your opponents are running on fumes. Spend about 30 minutes a day three times a week building up your endurance and see how far it takes you.
Indoor cycling
How to do it: Hop on a stationary bike. We know you still have one in your rec room from those Covid lockdown days. Mix steady rides with high-intensity intervals (e.g., 30 sec sprint, 60 sec easy recovery).
Why it helps: Provides excellent low-impact cardiovascular conditioning, building the leg endurance you need for long matches without the joint stress of running.
Burpees
How to do it: From standing, drop into a squat, kick your feet back into a plank, do a push-up (optional), jump feet back to hands and explode upward into a jump.
Why it helps: The full-body king of cardio. It builds explosive power, upper-body strength and the metabolic conditioning to come out on top during those grueling match tiebreakers.
Mountain climbers
How to do it: Start in a high plank position. Rapidly drive one knee toward your chest, then switch, as if running in place against the floor. Keep your core tight and hips steady.
Why it helps: Blasts your core stability, shoulder endurance, and cardio simultaneously, mimicking the sustained, high-intensity bursts of a long singles game.
Final thoughts
Weaving just a few of these exercises into your weekly routine this off-season is the smartest way to serve up success in the upcoming season. Come spring, you’ll be thanking your past self when you step back onto the court feeling powerful, agile, and ready to play your best tennis yet.