Tennis

Tennis (serve & groundstrokes)

Force starts in the legs, is transferred through fast trunk rotation and finishes with internal rotation of the shoulder — while the rotator cuff and back of the shoulder must decelerate the arm after every shot.

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Tennis player at the top of the serve, ball tossed above

Muscles worked

Neck (Front)Upper traps (Front)Front delts — 50% importance (Front)Side delts (Front)Chest — 55% importance (Front)Serratus anterior — 45% importance (Front)Biceps (Front)Forearms & grip — 65% importance (Front)Abs — 70% importance (Front)Obliques — 100% importance (Front)Hip flexors (Front)Quads — 65% importance (Front)Adductors — 45% importance (Front)Shins (tibialis) (Front)Calves — 50% importance (Front)Outer shins (peroneals) — 45% importance (Front)Feet (arch & toes) — 35% importance (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — 60% importance (Back)Rear delts — 65% importance (Back)Side delts (Back)Rotator cuff — 95% importance (Back)Lats (Back)Lower back (erectors) — 40% importance (Back)Triceps — 45% importance (Back)Forearms & grip — 65% importance (Back)Hip abductors (glute med) — 45% importance (Back)Glutes — 70% importance (Back)Hamstrings (Back)Adductors — 45% importance (Back)Calves — 50% importance (Back)
FrontBack
  • Obliques
  • Rotator cuff
  • Abs
  • Glutes
  • Quads
  • Rear delts
  • Forearms
  • Upper back

The movement, phase by phase

  1. Leg drive & load

    Knee bend and push up/into the ball — quads, glutes, calves.

    • Squat
    • Single-leg / lunge
    • Jump / plyometric
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — primary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves — primary (Back)

    Best exercises for this phase:

  2. Trunk rotation

    Hips then shoulders unwind — obliques and abs.

    • Trunk rotation
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — primary (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  3. Arm acceleration

    Chest, front delt and internal rotators whip the racket; triceps extend the elbow on the serve.

    • Shoulder rotation
    • Fly / hug
    • Elbow extension
    Neck (Front)Upper traps (Front)Front delts — primary (Front)Side delts (Front)Chest — primary (Front)Serratus anterior — primary (Front)Biceps (Front)Forearms & grip — primary (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps — primary (Back)Forearms & grip — primary (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  4. Deceleration

    Rotator cuff, rear delts and lower traps brake the arm — critical for shoulder health.

    • Shoulder rotation
    • Reverse fly
    • Shoulder-blade squeeze
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — primary (Back)Rear delts — primary (Back)Side delts (Back)Rotator cuff — primary (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Prioritise external rotation and rear-delt work on the hitting side.
  • Lateral lunges and adductor/abductor work support quick changes of direction.

Mobility to pair with it

  • Sleeper stretch
  • Thoracic rotation
  • Hip rotation