Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a player's legs, shoulders, and core. Planting, twisting, and swinging to make a ball go well over 100 mph is no small feat and requires a great tennis workout routine to be able to so. No matter what stage of fitness level, this tennis workout schedule is designed to specifically strengthen one's legs, core, and upper body for the rigors of tennis.

This tennis fitness plan incorporates free weights, bands, and calisthenics to target the movements that a player would perform. Each exercise consists of 3 sets of 6-12 reps with the heavier, compound movements at the 6 rep range to focus more on strength. There are two full-body workouts that are meant to be completed three times a week. This means that you will complete one workout twice and the other one twice the following week. Be sure to allow at least a day between workouts to allow your body to recover.

If you would like to incorporate cardio while on this tennis workout program then it is recommended to perform cardio on the off days, not the same day as your workout. Be sure to eat a healthy diet with lots of quality calories to replenish and repair your muscles. Remember recovery is where you gain strength, not the workout itself. Follow the tennis workout plan and see your strength skyrocket as you begin to ace your opponents!