Go Pro Workouts

2 Exercises to Build Tennis Agility and Power

tennis player demonstrates how to play college tennis

Tennis is about power, strength, quickness and endurance. With matches lasting anywhere from 30 minutes to over 4 hours the game requires an athlete to possesses a wide range of fitness capabilities. Here are two exercises from Go Pro Workouts to increase your all-around game that need to be included in your weekly training.

Ladder – Side Shuffle 2 Feet In


Start with your feet shoulder-width apart facing to the side. Enter the first square of the ladder with your left foot first and follow suit with your right foot. Continue throughout the ladder with both feet entering each square. Repeat.

Perform 3 sets, 10 reps.

Area of focus: Agility exercise that focuses on improving foot speed and quickness.

Medicine Ball – Over Shoulder Toss (Both Ways)

Start in a standing position with a medicine ball in your hands and to the front of your chest. Raise the ball up over your right shoulder and then throw it to a partner. You should throw the ball with your right behind the ball and your left hand guiding it from the side. Alternate the side of which you throw the ball. Repeat.

Perform 3 sets, 10 reps (5 each side)

Area of focus: Strength exercise that focuses on improving shoulder mobility and core stability

That’s just to start.

Looking for more exercises to build tennis agility and power? Go Pro Workouts provides aspiring high school and college athletes with the same workouts that top professional athletes and trainers create and use. Check out the GPW Tennis Program and see why Go Pro Workouts is the #1 Provider of Online Sport Specific Training for Athletes.

About the author
Andy McKernan

Andy McKernan is the content strategist at NCSA Athletic Recruiting. A content marketer with a background in creative writing, Andy brings several years of experience to NCSA.