Personal trainer, Tavia Ambler

Tennis players must have a strong upper body (biceps, triceps, shoulders and upper back) in order to produce a strong and powerful serve, make a successful return, and produce winning shots.

During a rally, tennis players are constantly on the run, and have continuous sharp changes of movements and direction. If the upper body is strong and capable, players will have a better chance of making that difficult shot with accuracy and precision.

One of the main forms of strength is muscular endurance, which affects the player’s ability to exert strength over and over again. Without this, tennis players will be slower at reacting to a certain situation, and have reduced power for their shots and serves.

Workout: upper body circuit

Warm up

Run or use a cardio machine for 5-10 minutes.


(The main aim is to use lower weights with higher repetitions – about 15-20 – depending on your strength)

  • Tricep dips
  • Push-ups
  • Dumbbell fly
  • Dumbbell bicep curl
  • Dumbbell upright row
  • Dumbbell front raise
  • Boxing is a great form of cardio while also toning and working arms, shoulders and upper back. Incorporating this with the above circuit is a great workout.
  • Kettle bells are fantastic as they can be used for the entire body, work multiple muscles at once and concentrate on the core in every exercise (check out for exercises).

Cool down

Finish with a cool down and stretch.

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