What Are the Best Tennis Fitness Programs? A Coach’s Breakdown

If you search online for tennis fitness programs, you will quickly realise there are a lot of options. From generic gym workouts and YouTube videos to highly structured training systems, it can be difficult to know what actually works for tennis and what does not.

After working in Tennis Fitness for over two decades with junior players, competitive adults, and professional athletes, one thing is clear. Not all tennis fitness programs are created equal, and choosing the wrong type of program can slow progress or increase injury risk.

This article breaks down the different types of tennis fitness programs available, what to look for, and how to choose the right approach for your stage of development.

Why tennis fitness training needs to be specific

Tennis is a unique sport. It requires repeated short bursts of speed, rapid changes of direction, rotational power, strength, balance, and the ability to recover quickly between points and matches.

A good tennis fitness program should improve:

• Movement efficiency and court speed
• Strength and power for repeated efforts
• Injury resistance for shoulders, knees, hips, and lower back
• Endurance for long matches and tournaments
• Confidence in physical preparation

Generic fitness programs often miss these demands. They may build general fitness, but they do not always transfer well to on-court performance or long-term durability.

The main types of tennis fitness programs

Most tennis fitness programs fall into one of the following categories. Understanding these categories helps you identify what you are actually signing up for.

1. Generic gym or fitness programs adapted for tennis

These programs usually come from general fitness backgrounds and are modified slightly for tennis players.

They often include:

• Standard strength exercises
• Cardio conditioning
• Basic core work

While these programs can improve general fitness, they often lack:

• Tennis-specific movement patterns
• Progressive long-term planning
• Injury prevention strategies tailored to tennis

These programs may be useful as a starting point, but they rarely provide the structure needed for sustained improvement.

2. YouTube based tennis workouts

Free tennis workouts on YouTube are popular and accessible.

They can be helpful for:

• Short-term motivation
• Exercise ideas
• Quick sessions when time is limited

The main limitations are:

• No long-term progression
• No individualisation
• No accountability or structure
• High risk of random training

YouTube workouts are best viewed as supplements, not complete tennis fitness programs.

3. In-person strength and conditioning coaching

Working one-on-one with a coach can be very effective, especially when the coach understands tennis.

Benefits include:

• Personalised programming
• Immediate feedback
• Strong accountability

Limitations can include:

• Cost
• Availability
• Inconsistent programming if travel or scheduling changes
• Lack of long-term planning outside sessions

For many players, combining in-person coaching with structured online programming works best. This is particularly important for players following high performance tennis fitness training pathways with higher physical demands.

4. Structured online tennis fitness programs

Structured online tennis fitness programs are becoming increasingly popular, and for good reason.

High-quality online programs provide:

• Clear weekly training structure
• Progressive long-term planning
• Tennis-specific strength, speed, and movement training
• Injury prevention built into the program
• Flexibility to train anywhere

The key difference between strong online programs and weaker ones is structure. The best programs are not collections of random workouts. They are systems that guide players through appropriate training phases based on age, experience, and goals.

What makes a tennis fitness program effective

Regardless of format, the best tennis fitness programs share several key characteristics.

1. Clear structure and progression

Tennis fitness is not about doing more. It is about doing the right things at the right time.

A quality program should:

• Tell you what to do each week
• Progress exercises logically
• Balance training and recovery
• Adjust demands as the player develops

Random training leads to inconsistent results.

2. Tennis-specific movement and strength

Exercises should reflect how tennis players move and generate force.

This includes:

• Lateral and multi-directional movement
• Rotational strength and power
• Single-leg strength and stability
• Deceleration and landing mechanics

These qualities protect the body and improve on-court performance.

3. Injury prevention built into the program

Injury prevention should not be a separate add-on, which is why well-designed tennis injury prevention programs are built directly into the training process.

Effective tennis fitness programs include:

• Shoulder and rotator cuff strength
• Hip and knee stability
• Core control
• Load management

This is especially important for juniors and over 40s players.

4. Appropriate training for age and stage

A junior player does not need the same program as an adult competitor, which is why junior tennis fitness programs should follow a different structure and progression.

Good programs recognise:

• Growth and development stages in juniors
• Time and recovery constraints in adults
• Higher physical demands in advanced players

One-size-fits-all programs rarely work long term.

Choosing the right tennis fitness program for you

The “best” tennis fitness program depends on your current situation.

Ask yourself:

• What is my age and playing level?
• Am I trying to improve performance or stay injury free, or both?
• How many days per week can I realistically train?
• Do I need structure or flexibility?
• Do I want guidance or independence?

For many players, especially those balancing work, family, and recovery, tennis fitness programs for adults and over 40s provide the best balance of guidance, flexibility, and progression.

A coach’s perspective on long-term success

The most successful tennis players are not the ones who train the hardest for a few weeks. They are the ones who train consistently for years with a clear plan.

The goal of a good tennis fitness program is not just short-term gains. It is to help players:

• Move better
• Stay on court longer
• Avoid unnecessary injuries
• Build confidence in their preparation
• Enjoy their tennis for longer

When fitness training supports tennis rather than competing with it, performance improves naturally.

Final thoughts

There are many tennis fitness programs available online and in person. The best programs are not defined by flashy exercises or extreme workouts. They are defined by structure, progression, tennis specificity, and long-term thinking.

If a program helps you train with clarity, consistency, and purpose, it is doing its job.