Total Gym Tips to Help Improve Your Tennis Game

There are two questions I have routinely received as a tennis coach over the years. How can I improve my tennis game? How can I win more matches? No matter the level or experience of the player asking, I consistently reply with the same three words of advice: prepare, practice, and train.

There is no substitute for hard work, and the same applies when it comes to improving one’s tennis game. In this post we will cover three areas of importance: preparation, proper warm-up, and valuable Total Gym training tips to take your tennis game to the next level. 

As you have probably heard before “luck favors the prepared”. So let’s begin here by covering some essential basics before your next trip to the courts.

Seven valuable tips before hitting the courts:

  1. Try different racquets and strings before purchasing
  2. Wear appropriate footwear and proper socks
  3. Always keep a towel and wristband in your tennis bag
  4. Dri-FIT clothing is ideal for tennis
  5. Avoid heavy foods before practice or a match
  6. Always carry an adequate amount of water
  7. Invest in private lessons and clinics when possible

Dynamic Tennis Warm-up Routine (10-15 min)

Never underestimate the importance of a good warm-up before hitting tennis balls.  Follow these dynamic warm-up exercises to get the muscles firing and ready before your next match.

Start at the baseline, move forward towards the net, and return back to the baseline:

  • – Knees to chest
  • – High leg kicks one at a time
  • – Alternate moving knee rotations outward 
  • – Alternate moving knee rotations inward
  • – Alternate lunges with arm rotation overhead
  • – Circle arms forward, backward, and side to side
  • – Lunge with rotational alternating side turns

Total Gym Strength Training Exercises for Tennis

Use the following exercises to target the upper and lower body muscle groups essential for tennis.

Upright Supine Position

2 sets of 10-15 reps recommended

  • – Alternating straight arm raises (ideal to warm-up core and back)
  • – Plyometric squat with alternating foot raises
  • – Plyometric squat with foot kick-outs

Seated Backward

2 sets of 10-15 reps recommended

  • – Bicep curl with elbows away from the body
  • – Triceps kickback
  • – Wrist curls with palms up

Seated Forward

2 sets of 10-15 reps recommended

  • – Chest press
  • – Chest press with one arm rotations
  • – Narrow grip with mid and low press

Seated Lateral

2 sets of 10-15 reps recommended on each side

  • – Lateral high elbow across
  • – Internal shoulder rotation
  • – Incline torso rotation

Practice Makes Perfect

Keep in mind tennis is a high skill-cap sport, and like other sports it requires patience and discipline. By staying aware of how best to prepare and keep your body feeling strong with the Total Gym, you can learn tennis at a faster rate, and decrease chance of injury. Tennis is a great workout both mentally and physically, and staying healthy is a key ingredient to maintaining a good tennis game. Keep these tips in mind moving forward and remember tennis is a sport of a lifetime!

Keep Moving,


Cara Beltran

Cara Beltran, CPT, is a NCCPT certified trainer, GRAVITYTrainer, and tennis teaching professional. She completed her undergraduate degree from the University of California at Berkeley where she competed on the women’s tennis team throughout college. Her fitness experience has also included working as the Education and Training Coordinator for Total Gym Global Corporation. Cara currently works as a GRAVITYTrainer for the YMCA of San Diego, where she enjoys teaching classes and encouraging her students to reach their strength and fitness goals. She enjoys inspiring those around her to stay active and be the best that they can be.

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