Tennis Strength & Performance Exercise Library

This library organizes movements by category so you can select the right exercise depending on your focus (strength, rotation, agility, etc.).

And its the same way I structured Tyler's workout's (my tennis athlete) to improve his on court performance.

How to Use This Library

• Pick 1–2 from each category depending on your training block (strength, off-season, pre-season).

• Rotate variations every 4–6 weeks to keep progress moving.

• Pair foundation + tennis-specific + rotator cuff every week.

1. Foundational Strength

Build baseline strength and power through big compound lifts.

Lower Body Strength

• Barbell Back Squat

• Trap Bar Deadlift

• Romanian Deadlift (Barbell or Dumbbell)

• Bulgarian Split Squat (Strength-Focused)

Upper Body Strength

• Barbell Bench Press

• Dumbbell Incline Press

• Dumbbell Rows

• Meadows Row

• Landmine Row

• Landmine Shoulder Press & Row

• Face Pulls (scapular health)

Core & Base Strength

• Kaiser Cable Rotations

• Cable Crunches

• Hanging/Leg Raises

• Medicine Ball Slams

2. Tennis-Specific Exercises

Rotation, unilateral strength, agility, and power transfer.

Rotational Power & Core Stability

• Jumping Lunge + Pallof Press Hold

• Kaiser Machine Rotational Chops

• Staggered Stance MB Rotation (Waist → Overhead + Knee Drive)

• Landmine Press in Split Squat (w/ opposite arm band row)

• Kaiser Press & Row

• Single-Arm Lat Pulldown (eccentric emphasis)

• Cable Rotations (Low→High & High→Low)

Unilateral Strength & Stability

• Front Heel Elevated Split Squats

• Pause Split Squats

• Front Foot Elevated Split Squats

• 1.5 Rep Bulgarian Split Squat

• RFESS Oscillatory Isometrics

• Isometric Split Squat w/ Soleus Raise

• Suspension Split Squat + Hop

Agility, Plyometrics & Deceleration

• MB Hold During Lateral Jumps

• Single-Leg Box Jumps

• Keiser Load Deceleration

• Ankle Pogos (Linear, Lateral, In-Place)

• Slider Lateral Lunges

• Banded Lateral Lunges

• 3D Lunges

• Cross-Box Step-Ups

• Single-Leg Depth Drop → Lateral Bound

Posterior Chain & Core Stability

• Swiss Ball Hyperextensions

• Dead Bug w/ Band Anti-Rotation

• Isometric Split Squat w/ Soleus Raise

• Suspension Split Squat + Hop

Upper Body Strength & Rotation

• Walking Bottoms-Up KB Hold

• Single-Arm KB/TRX Row w/ Rotation

• Bent Over Row + Leg Raise

• Renegade Rows

3. Rotator Cuff & Shoulder Health

Essential for tennis players to bulletproof the shoulders.

Subscapularis

• Cable Medial Shoulder Rotation (Neutral)

• Cable Medial Shoulder Rotation (Arm Abducted @ 90°)

Infraspinatus / Teres Minor

• Cable Lateral Shoulder Rotation (Arm Abducted @ 90°, Scapular Plane)

• Cable Lateral Shoulder Rotation (External Rotation)

• Cable Cross-Body External Rotation (L2H Cable Lateral Raise)

Supraspinatus

• Prone Y Raises

• Scaption Raises