Tennis Fitness Programs for All Ages & Levels

The Fitness Well Tennis programs help your body’s posture and stability so you can achieve a strong position to your game. Our custom plans are designed to improve your speed, core and movement around the court.

Tennis Core

Improve your posture and stability while playing

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Tennis Strength

Increase power in your serve and shot making

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Tennis Power

Improve the racquet speed and rotational power in your shots

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Tennis Court Movement

Improve your speed and movement

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Tennis Fitness

Finish your match stronger

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1

Tennis Core Programs

Who and what are these programs for?

  • What is Core Strength: Core strength involves training the muscles in your pelvis, lower back, hips and abdomen to work in balance.
  • Why do a Core Strength program: By completing a core strength program it will help stabilise the body, optimise momentum while playing, and increase power in your shots. It also helps you avoid injuries, especially in the back area. Weak core muscles can lead to poor posture which is a common factor in lower back pain.
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2

Tennis Strength Programs

Who and what are these programs for?

  • What is Strength Training: Strength training is any type of exercise that involves your own body weight or equipment to build muscle mass, endurance, and strength.
  • Why do a Strength Training program: By completing a strength training program you can improve your muscular speed, strength, power and endurance. In tennis terms, you will create more “weight” on the ball, serve with greater speed and move faster around the court.
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3

Tennis Power Programs

Who and what are these programs for?

  • What is Power Training: power training can be defined as improving “explosive” movements. Power training  gets you to apply the greatest amount of maximal strength in the shortest period of time. The goal of power training is to increase the rate of force production. In simple terms, generate more speed to hit the tennis ball harder and faster.
  • Why do a Power Training program: To increase the power of your tennis forehand you need to improve whole body power, strength, and technique. For the technique part, see your tennis coach. For the whole body power and strength you complete a range of exercises that involve improving whole body strength and exercises which are explosive. Both exercises will increase power.
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5

Tennis Court Movement

Who and what are these programs for?

  • What is Court Movement: This is the ability to accelerate from a stationary position, change direction efficiently and quickly plus being able to move about the court efficiently while maintaining composure and strength in your shots
  • Why do a Court Movement training program: Being able to maintain the ability to change direction, accelerate and get to each ball in a rally is a crucial part of improving your tennis game. If you don’t work on your on court conditioning then you won’t be able to maintain the strength of shots as the rally gets longer. Don’t forget that every extra ball that you can get to and get back is another opportunity for your opponent to make a mistake. It also reduces the chance of injury and your muscles and technique won’t fatigue as quick.
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5

Tennis Fitness Programs

Who and what are these programs for?

  • What is Fitness training: Fitness training is performing exercises like running that will improve your fitness and aerobic capacity.
  • Why do a Fitness Training program: Tennis matches can last for a few hours, therefore demanding energy from both your aerobic and anaerobic energy systems. The better your fitness conditioning is the less likely you will exhibit the effects of fatigue towards the end of the match, causing inexcusable errors.
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