Top Offseason Tennis Workouts

Your tennis season begins in the a few months, are you prepared? From improving your agility to strength training, Champion Teamwear has the 3 key drills every tennis player should include in their offseason training.

Agility Drills

Coordination and speed are crucial skills every tennis player needs to have a successful match and season. An easy and efficient way to improve your footwork is to implement jump roping into your training. Jump roping is not only an excellent cardio drill, but it can strengthen the muscles in your feet and calves in addition to improving your overall speed on the court. Complete the following jump rope drills from STACK twice a week to improve your agility for the upcoming season.

  • 100 jumps
  • 50 single leg jumps moving side to side
  • 25 double unders. Bring the rope around your body twice each time you jump

Strength Training

Strength training will not only give you the additional power you’ll need for your swings and serves, but it will also reduce your chances of tearing your rotator cuff or causing inflammation within your elbows. A strength training drill that prevents these common tennis injuries are dumbbell fly presses.

Dumbbell Fly Presses

  1. Lie on a flat bench while holding a dumbbell in each hand with your palms facing each other (your dumbbells should be resting on top of your thighs).
  2. With your feet firmly planted on the ground, extend both of your arms in the air until your arms are above your chest and forms a 90 degree angle with your torso.
  3. Slowly lower both dumbbells at the same time with your elbows slightly bent.
  4. Hold this position for a few seconds before lifting the dumbbells back into the air.
  5. Repeat for 8 sets of 10.

Core Training

Planks are a beneficial workout for tennis players as it strengthens the muscles surrounding your back and improves your core. According to, your core transfers the forces from the ground up to your arm and, ultimately, to your racket. If your core is weak, you lose a lot of power, and you risk overuse injuries. To increase your core strength and power, try planking while lifting your leg and arm.

  1. Get down on the floor holding your body up with your hands and toes.
  2. Once in position, lift your left arm and right leg in the air, at the same time, keeping your body straight and parallel to the ground.
  3. Hold this position for 2 seconds.
  4. Switch sides and repeat 20 times.

As you prepare for your offseason training, stock up on gear that has innovative, durable features you need to train. Find the training gear you need HERE.

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