What’s This About?
If you want to move faster, react quicker, and last longer on the court, you can’t skip leg day.
Yet too many tennis players focus only on technique, rallies, and running laps… while neglecting the power center of their body: the legs.
Whether you’re grinding it out in long rallies or sprinting across the baseline, your legs drive everything — speed, stability, balance, and even injury resistance.
And if you’re not training your lower body properly, you’re leaving power, performance, and protection on the table.
Why This Matters
Let’s break it down: Tennis isn’t just about cardio. It’s about explosiveness.
- That first quick step? All legs.
- Sprinting to a drop shot? Legs.
- Loading for a serve? Legs again.
- Holding your position without wobbling or rolling an ankle? You guessed it, legs.
Now imagine trying to do all that with weak glutes, shaky knees, or unstable ankles.
That’s how injuries happen.
A weak or unbalanced lower body is one of the top causes of knee, ankle, and even back injuries in tennis players.
Your body starts compensating… and you end up sidelined.
How to Fix This (And Build Tennis-Ready Legs)
Here’s how to train smarter — and develop legs that are strong, quick, and resilient:
✅Train for Power, Not Just Endurance
Don’t just run more laps. Add explosive exercises like:
- Jump squats
- Lateral bounds
- Box step-ups
- Single-leg hops
These mimic tennis-specific movements and help you move faster and react quicker.
✅Strengthen Glutes and Hamstrings
These muscles stabilize your knees and power your movement.
Try:
- Glute bridges (weighted or banded)
- Romanian deadlifts
- Lunges (forward, reverse, and lateral)
- Resistance band walks
✅ Incorporate Balance and Single-Leg Work
Tennis is often played on one foot. Train that way:
- Single-leg squats
- Bulgarian split squats
- Bosu ball balance holds
- Single-leg toe touches
✅Always Include Mobility and Recovery
Strong legs are great — but if they’re tight or overworked, you’re still at risk.
Use:
- Foam rolling for quads and calves
- Hip mobility drills
- Active stretching
- Cool-down walks post-training
If you want to win more points and play pain-free for years to come, you’ve got to build strength from the ground up.
Strong legs = faster feet, better movement, more control, and fewer injuries.
Want a custom lower body plan tailored to your tennis goals?
Text CUSTOMIZER to 980-252-2552 or book your FREE consult at www.drfitness.fit.
Let’s build the strong, powerful foundation your game deserves.
