The Beginner’s Guide to Tennis Fitness Training: Build the Foundation for a Better Game 

When most people start playing tennis, they focus on the strokes—how to serve, hit a forehand, or master the topspin backhand. But what many beginners overlook is the engine behind those strokes: your body.

Tennis is one of the most physically demanding sports. It blends speed, endurance, strength, flexibility, coordination, and mental focus in a constantly changing environment. If your body isn’t prepared, your technique can only take you so far.

That’s where tennis fitness training comes in.

Whether you’re a new player who wants to feel more confident on court, or someone returning to the game after years off, this guide will help you understand the foundations of tennis fitness—and how to start training the right way from day one.

We’ll also include a short video with some simple exercises to get you moving straight away.

Let’s dive in.

1. Start with Tennis Fitness Testing

Before jumping into a training routine, it’s crucial to know where you’re starting from.

Tennis fitness isn’t just about running laps or doing push-ups. It involves multiple components:

• Speed
• Agility
• Power
• Endurance
• Core strength
• Flexibility
• Recovery

That’s why we always recommend starting with Tennis Fitness Testing.

Fitness testing allows you to:

• Identify strengths and weaknesses
• Set clear, measurable goals
• Track progress over time
• Avoid injury by understanding your limitations
• Train smarter—not harder

We’ve developed a specific Tennis Fitness Testing Program you can do at home or on the court. It’s designed for players of all levels and gives you a clear snapshot of where your fitness stands. You’ll discover which areas need work and how to target them effectively.

If you’re serious about improving—no matter your level—testing is your starting line.

You can check out a few tests in the video below

Mobility = Knee To Wall Test

Agility = 6 Point Agility Test

2. Build Your Tennis Fitness Foundation: Strength, Flexibility, and Movement

Once you know where you’re at, the next step is building your base. Three areas matter most: strength, flexibility, and movement. Let’s break each one down.

1. Strength

Strength gives your body the stability and control it needs to produce power, stay balanced, and absorb force during matches.

For beginners, the focus should be on bodyweight strength and proper technique.

Think:

• Squats
• Lunges
• Planks
• Upper body band exercises

Check out the video below with some introductory exercises in it for you.

Overhead Squat

These exercises help you move more efficiently and reduce the risk of common tennis injuries like knee pain or shoulder strain. Core strength is especially important—it helps you rotate, change direction, and maintain posture during long rallies.

2. Flexibility

Most tennis injuries stem from tight muscles or restricted movement. Improving your flexibility allows for smoother strokes, faster recovery, and more freedom in your game.

Start with:

• Mobility drills (hip openers, thoracic spine rotations)
• Static stretches (hamstring, quad, shoulder, and hip stretches) after play

It doesn’t take long — 10 minutes a day can make a big difference.

We include flexibility programs in all our online tennis programs for a reason: it’s one of the most neglected areas for beginners, yet one of the most beneficial.

3. Movement

Great tennis players are great movers. Even at the beginner level, working on your footwork and agility gives you a huge edge and will help you improve at a faster rate.

You don’t need a court to improve your movement. Simple drills like the ones in the video below will give you rapid improvement in your game.

Agility Exercises

These drills improve coordination, balance, and your ability to get to the ball quicker. Movement also builds cardiovascular fitness in a way that mimics real play—short, explosive bursts.

Inside our online programs, we’ve designed tennis-specific movement sessions you can do at home or the park, regardless of your level.

3. Be Consistent and Follow a Specific Plan

The biggest mistake beginners make with tennis fitness is inconsistency. They train for a week, skip the next two, and wonder why nothing changes.

They also do unspecific training that often leads to making players slower and causes injuries. If you are new to tennis, you want to get this right, so you are learning and developing your game at a rapid rate!

Here’s the truth: You don’t need to train like a pro to see results—but you do need to train consistently.

Set a schedule that fits your life. Even 3–4 short sessions a week can be enough if you’re following a structured plan.

Here’s what a beginner weekly plan might look like, once they have done their testing:

Day 1 – Strength & Core (30 mins)
Day 2 – Rest
Day 3 – Speed & Agility (30 mins)
Day 4 – Rest
Day 5 – Strength + Core (30 mins)
Day 6 – Speed & Agility (30 mins)
Day 7 – Rest

Start with small goals like improving how you feel after rallies or reducing soreness after matches. As you build momentum, the improvements in your movement, stamina, and confidence will keep you motivated.

To make it easier, we’ve created step-by-step online fitness programs for tennis players of all ages and levels. These programs are designed by professionals who’ve trained Grand Slam champions—and they’re just as effective for beginners getting started.

Whether you're training in your garage, at the park, or after your hitting session, having a plan makes the difference.

👉 For players aged over 40 Click here.

👉 For players aged19-40 click here.

👉 For players under 18 click here.

Final Tips to Get Started

✔️ Start slow. You don’t need to do everything at once. Focus on 1–2 areas each week.
✔️ Warm up and cool down every session. It protects your body and helps performance.
✔️ Use your Tennis Fitness Testing results to guide your training.
✔️ Track your progress and celebrate the wins—no matter how small.

You don’t need perfect technique or fancy equipment—just the willingness to show up and get started.

Tennis is more fun when your body is ready to handle the game. Let’s build that foundation together.

Ready to move better, feel stronger, and enjoy your tennis more?

It all starts with one small step today.

Let us know if you want help choosing the right program—we’re here for you!