TukoThe tennis strength session
Once a week, about 21 minutes at level 1 and 34 at level 6: a warm-up, jumps while fresh, then single-leg strength. Never to failure, and never the day before a match. Part of strength and power in the 6-week tennis fitness program.
The order
- Warm-up: 2 minutes of easy jogging or rope, 8 bodyweight squats, 5 lunges per leg, 3 half-effort jumps.
- Jumps while fresh: vertical jumps, then lateral bounds.
- Throw (optional): the rotational throw.
- Strength: split squats, then Romanian deadlifts.
Use a weight that leaves 2–3 good reps in reserve. Rest 60 seconds between split-squat sets (the legs alternate) and 90 seconds between deadlift sets.
| Level | Vertical jump | Lateral bound (per side) | Jump contacts | Split squat (per leg) | Romanian deadlift |
|---|---|---|---|---|---|
| 1 | 3 × 4 | 2 × 4 | 28 | 2 × 5 | 2 × 6 |
| 2 | 3 × 5 | 2 × 5 | 35 | 2 × 6 | 2 × 7 |
| 3 | 4 × 5 | 3 × 5 | 50 | 2 × 8 | 2 × 8 |
| 4 | 4 × 6 | 3 × 5 | 54 | 3 × 6 | 3 × 6 |
| 5 | 5 × 6 | 3 × 6 | 66 | 3 × 7 | 3 × 7 |
| 6 | 6 × 6 | 3 × 6 | 72 | 3 × 8 | 3 × 8 |
Split squat (rear foot on a chair)
- Stand a big step in front of a chair and put the top of your back foot on it.
- Lower straight down until the front thigh is nearly level.
- Keep the torso tall; the front knee may travel over the toes.
- Push up through the front foot. All reps on one leg, then switch.
Common mistakes
- Front foot too close to the chair.
- Pushing off the back foot.
Strength in each leg on its own: it helps you accelerate and brake.
Romanian deadlift
- Hold the weights in front of your thighs, knees slightly bent.
- Push the hips back, back straight, weights close to the legs.
- Stop when the back of your thighs stretch.
- Drive the hips forward to stand up.
Common mistakes
- Rounding the back.
- Bending the knees so much it turns into a squat.
Glutes and hamstrings: the engine for speeding up and slowing down.
Warm-up: bodyweight squat
- Feet shoulder-width apart, arms forward.
- Sit back and down as far as is comfortable.
- Stand up, smooth and controlled.
Common mistakes
- Heels lifting.
- Knees collapsing inward.
Warm-up: lunge
- Step into a long stance.
- Lower the back knee toward the floor.
- Push back up. Do all reps on one leg, then switch.
Common mistakes
- Front knee caving in.
- Leaning far forward.
What the research says
Strength and jump training in tennis players improves strength, power, sprint and agility (2025 meta-analysis).[4] No equipment? A backpack with books works for split squats and deadlifts; jumps, split squats and deadlifts give the main effect.
Related
- Vertical jumps for tennis
- Lateral bounds for tennis
- Rotational medicine-ball throw for tennis
- The whole 6-week program
Sources
- Zhou Y. et al. (2025). Effects of neuromuscular training on tennis players: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation 17.
- de Villarreal E. S. et al. (2009). Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis. Journal of Strength and Conditioning Research 23(2).