The Greatest Tennis Exercise for Aspiring Athletes

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A tennis exercise is a selected exercise focused for tennis gamers that features all the obligatory parts for tennis-specific health — power, velocity, agility, flexibility, and tennis footwork. To achieve probably the most out of your tennis health coaching, you’ll be able to’t comply with a random exercise program.  

It’s worthwhile to be sure that the workouts in your tennis exercise routine are particularly focused for on-court motion and tennis-specific muscle tissue. If you construction your tennis health coaching on this method, you will note the efforts of your exercises straight translating to your tennis sport.  Let’s discover tips on how to go about it.

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A tennis exercise differs from a traditional exercise since you’re specializing in the precise health strikes that may improve your tennis sport, versus simply going by way of random weight lifting and/or steady-state cardio on a machine. Ideally, you may be engaged on footwork, velocity, endurance, and power.  

The most effective doable exercises you are able to do for tennis is the “on-court exercise.” Mission Lean founder Jon Pearlman has perfected the on-court exercise routine throughout his time because the #1 singles participant for Harvard College and as an ATP-ranked tennis professional.   

He realized early on that an efficient on-court exercise routine, incorporating tennis footwork, velocity and agility drills, power workouts, and stretching can have an enormous optimistic influence in your sport.

When you’ve got a courtroom accessible however don’t have a associate on a given day, you should use the on-court exercise to coach particularly for tennis. The complete exercise normally takes about half-hour, after which you’ll be able to end off by practising your serve for quarter-hour.  

With 45 minutes on a free courtroom, you will get in a high-quality session of tennis health coaching all by your self with out the necessity for a hitting associate. However figuring out tips on how to construction the on-court exercise, together with which particular drills and workouts to do, is the trick and the vast majority of tennis coaches on the market aren’t well-versed in an efficient on-court coaching routine.  

A part of the motivation to begin Mission Lean and the high-performance tennis product was so Jon may share this unimaginable on-court routine with Mission Lean subscribers. To get began at no cost with the on-court tennis coaching program, obtain our free Tennis Health eBook which features a nice on-court exercise.

Tennis Player Jumps on the Tennis Court Without T-Shirt.


In structuring your tennis exercise, you must give attention to discovering the right stability between your power, footwork, velocity, agility, and suppleness workouts. Make certain your flexibility is dealt with firstly and finish of your exercise. The start of your tennis exercise routine ought to all the time embody dynamic stretching.

That is the place you comply with movement-based stretches that may get your physique unfastened and in addition elevate your coronary heart price in preparation for the core workouts of the exercise. These stretches aren’t meant to be held for greater than 3-4 seconds, and also you wish to ensure you transfer from one place into the following swiftly. 

The “spider” is a good instance of a strong dynamic stretching transfer that may get you primed for peak efficiency tennis coaching and it’s one which’s included within the many dynamic stretching routines on the Mission Lean app. 

A Man Stretches His Legs on the Athlete Track.

Take one giant step ahead and convey your physique near the bottom, together with your again knee hovering above the bottom and your fingers making contact with the bottom on both aspect to stabilize you. Lean ahead to really feel a stretch in your hip flexor, after which lean again to get an incredible stretch within the higher hamstring. Repeat on the opposite aspect and proceed with 4-6 reps.  

As soon as your physique is unfastened and heat, you’re able to get into the core of your tennis health coaching. Start with footwork workouts after which progressively work your method into the extra intense workouts of the coaching akin to velocity and sprinting drills.


When you hit the core of your tennis exercise routine, you need to be unfastened out of your dynamic stretching and able to push your self totally. Inside the core of your exercise, mix power, velocity, and footwork-based drills.    Discover 6 to eight nice workouts for any given exercise you’ll be able to select from the 75+ tennis-specific workouts on the Mission Lean app to get going.  

Having an ideal library of tennis coaching workouts shall be essential not just for steering you onto the fitting path but additionally for offering you with selection in your exercise routine so that you keep motivated.

Full the 6 or 8 workouts in a circuit, the place you progress from one transfer to the following with out relaxation or restricted relaxation. If the train isn’t significantly taxing aerobically, you’ll be able to transition straight away into the following transfer.  

If you happen to’ve simply performed “Baseline Service Line Sprints,” for instance, an ideal sprinting train from the Mission Lean tennis health program, you’ll probably wish to take 30 seconds earlier than transferring into the following train.  

With much less intense strikes like “Ball Touches” or “Plie Facet Shuffle” two nice footwork workouts from the Mission Lean tennis program, you’ll be able to transition from one transfer to the following with little or no relaxation.

Combine up power, agility, velocity, and footwork workouts to search out the right stability on your tennis health coaching. At first, it’s finest to study from professional steerage to assist level you in the fitting course.  

However when you turn out to be an professional in tips on how to practice on-court, you’ll quickly end up needing much less help, in a position to benefiting from higher consistency together with your routines, and experiencing enormous enchancment in your sport.

Tennis Player in a Running Gap on the Court and Wears Mission Lean T-Shirt.


Tennis is a sport that requires many inputs to achieve the highest of your sport: velocity, endurance, agility, flexibility, and power. Tennis power coaching is a vital piece of the puzzle and have to be included in any tennis coaching program. Determining tips on how to mix the fitting enter of power coaching with the remainder of your exercises will drastically profit your on-court efficiency. 

Heading to the health club for power coaching classes is useful for tennis gamers, and must be used to complement tennis-specific on-court coaching as we’ve simply mentioned. When following a health club power coaching routine for tennis, ensure you’re coaching legs simply as a lot, or much more, than arms. Mix weight-based workouts with body weight strikes and plyometrics to reap the total advantage of your tennis power coaching.

Supplementing Weight Coaching for Explosiveness

The Mission Lean app goals to construction tennis power coaching exercises in simply this fashion. If you facilitate power exercises with this construction, you profit from each power features in addition to explosiveness, which is extremely necessary for tennis.  

Within the Mission Lean leg power routine, you’ll carry out weight-based squats, adopted by body weight squat jumps. Equally, while you practice bench press, you’ll bench your weight after which instantly head right into a set of push-ups which can work to additional increase your weight-based features and add explosiveness as effectively.  

By incorporating an optimum mixture of weight and body weight workouts into your tennis power coaching, you’ll profit from a three-dimensional strategy to constructing lean, purposeful, and dynamic muscle.

Tennis Player Wears Mission Lean T-Shirt and Holds Racquet on the Tennis Court.


If you happen to’re severe about enhancing your tennis sport and build up your on-court health, committing to a high-end program like Mission Lean is a should. No top-level athlete ever arrives at peak efficiency with out an skilled coach behind her or him. Equally, you can not formulate a peak efficiency tennis coaching program by yourself by mixing collectively random YouTube movies and articles from questionable sources.  

Mission Lean founder Jon Pearlman, Harvard’s #1 tennis participant and ATP-ranked touring professional, has compiled his multi-decade expertise in aggressive tennis to give you the highest drills, workouts, and coaching routines on the Mission Lean app. 

By offering you with power, endurance, velocity, and agility strikes in systematic routines that may be performed on-court with no tools wanted, you should have the useful resource at your fingertips to skyrocket you to the highest of your sport.  

As well as, the routines are categorized by degree, so in the event you’re a newbie, membership participant, or top-ranked junior or collegiate participant, there’s a exercise for you. For superior gamers, log in to the app and get proper into the “Professional Tennis Exercise,” which Jon has curated to give you the best high-performance strikes he’s come throughout as a prime participant at Harvard and on the professional circuit.

Begin with our free Tennis Health eBook and start implementing the exercises and recommendation that we provide to you on this unimaginable free useful resource.


Exercises for tennis gamers must mimic the varieties of actions that might be performed on courtroom in a match. That’s why selecting the correct tennis exercise routine is so necessary to maximizing your sport. It’s worthwhile to practice on your sport, and that’s the reason Mission Lean is main the way in which with sport-specific coaching packages for athletes who wish to get probably the most out of their efficiency.

If you happen to haven’t already, obtain the Mission Lean app immediately and begin to see what this unimaginable useful resource can do on your tennis sport. Try our free Tennis Health eBook and begin to take your sport to the following degree with this free useful resource. Let’s do that! Mission: Lean!



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