Resistance Training Exercises For Tennis

Select resistance exercises from the athlete’s assessment results, required range of motion and ability to control the prescribed movement. The numbers below retain the original book references from Advanced Concepts of Strength & Conditioning for Tennis. Review the demonstration conditions and technique instructions before choosing a load.

Exercise Demonstrations

Linked exercises provide technique photographs, written instructions and available video references. The clean-pull and power-clean guides below use labelled position photographs. Read each demonstration note to distinguish the book task from any filming variation. A difficulty rating does not establish readiness for a particular load.

1. Russian Twist For Tennis | Exercise 6.01 — video, setup and coaching cues
2. Supine Hip Lift For Tennis | Exercise 6.02 — video, setup and coaching cues
3. Toe Touches For Tennis | Exercise 6.03 — video, setup and coaching cues
4. External Shoulder Rotation For Tennis | Exercise 6.05 — video, setup and coaching cues
5. Internal Shoulder Rotation For Tennis | Exercise 6.06 — video, setup and coaching cues
6. Horiz. Abd. External Shoulder Rotation For Tennis | Exercise 6.07 — video, setup and coaching cues
7. Horiz. Abd. Internal Shoulder Rotation For Tennis | Exercise 6.08 — video, setup and coaching cues
8. Lateral Raise With Rotation For Tennis | Exercise 6.09 — video, setup and coaching cues
9. Back Squat For Tennis | Exercise 6.12 — video, setup and coaching cues
10. Front Squat For Tennis | Exercise 6.13 — video, setup and coaching cues
11. Overhead Squat For Tennis | Exercise 6.14 — video, setup and coaching cues
12. Lateral Squat For Tennis | Exercise 6.15 — video, setup and coaching cues
13. Lateral Lunge For Tennis | Exercise 6.16 — video, setup and coaching cues
14. Modified Deadlift (MDL) For Tennis | Exercise 6.17 — video, setup and coaching cues
15. Romanian Deadlift (RDL) For Tennis | Exercise 6.19 — video, setup and coaching cues
16. Forward Lunge For Tennis | Exercise 6.20 — video, setup and coaching cues
17. Step Up For Tennis | Exercise 6.21 — video, setup and coaching cues
18. Lateral Step Up For Tennis | Exercise 6.22 — video, setup and coaching cues
19. Standing Military Press For Tennis | Exercise 6.23 — video, setup and coaching cues
20. Upright Row For Tennis | Exercise 6.24 — video, setup and coaching cues
21. Bend-Over Row For Tennis | Exercise 6.25 — video, setup and coaching cues
22. Romanian Deadlift To High Receive For Tennis | Exercise 6.30 — video, setup and coaching cues
23. Front Squat To Press For Tennis | Exercise 6.31 — video, setup and coaching cues
24. Deadlift To Upright Row For Tennis | Exercise 6.37 — video, setup and coaching cues
25. Jump Shrug For Tennis | Exercise 6.38 — video, setup and coaching cues
26. Hang Clean To Press For Tennis | Exercise 6.33 — video, setup and coaching cues
27. Single Arm Snatch To Overhead Squat For Tennis | Exercise 6.34 — video, setup and coaching cues
28. High Pull (Floor) For Tennis | Exercise 6.123 — video, setup and coaching cues
29. Hang Clean To High Receive For Tennis | Exercise 6.125 — video, setup and coaching cues
30. Hang Clean To Power Receive For Tennis | Exercise 6.126 — video, setup and coaching cues
31. Lunge Push-Off To Overhead Press For Tennis | Exercise 6.40 — video, setup and coaching cues
32. Forward Lunge & Press For Tennis | Exercise 6.39 — video, setup and coaching cues
33. Forward Lunge To Single-Arm Dumbbell Overhead Press For Tennis | Exercise 6.43 — video, setup and coaching cues
34. Front Squat & Press For Tennis | Exercise 6.44 — video, setup and coaching cues
35. Squat To Single-Arm Dumbbell Overhead Press For Tennis | Exercise 6.46 — video, setup and coaching cues
36. Hang Snatch For Tennis | Exercise 6.129 — video, setup and coaching cues
37. Split-Jerk For Tennis | Exercise 6.131 — video, setup and coaching cues
38. Push-Press For Tennis | Exercise 6.35 — video, setup and coaching cues
39. Push-Jerk For Tennis | Exercise 6.130 — video, setup and coaching cues
40. Forward Lunge To Press For Tennis | Exercise 6.36 — video, setup and coaching cues
41. Lateral Squat To Press For Tennis | Exercise 6.32 — video, setup and coaching cues
42. Lunge With Bar Rotations For Tennis | Exercise 6.65 — video, setup and coaching cues
43. Forward Lunge & DB Reach Then OH Press For Tennis | Exercise 6.68 — video, setup and coaching cues
44. Standing Hip Flexion To Extension For Tennis | Exercise 6.91 — video, setup and coaching cues
45. Push-Up To Single Limb Raise (I) | Exercise 6.94 — video, setup and coaching cues
46. Push-Up To Contralateral Limb Raise (II) | Exercise 6.95 — video, setup and coaching cues
47. Push-Up To CL Limb Raise To Flexion (III) | Exercise 6.96 — video, setup and coaching cues
48. Push-Up To Ipsil. Arm & Leg Ceiling Raise (IV) | Exercise 6.97 — video, setup and coaching cues
49. Physio Ball Leg Curl (I) | Exercise 6.98 — video, setup and coaching cues
50. Physio Ball Supine DB Press (I) | Exercise 6.103 — video, setup and coaching cues
51. Physio Ball Roll-Out | Exercise 6.114 — video, setup and coaching cues
52. Physio Ball Leg Curl (II): Shoulder Flexion | Exercise 6.99 — video, setup and coaching cues
53. Physio Ball Leg Curl (III): Single Leg | Exercise 6.100 — video, setup and coaching cues
54. Physio Ball Push-Up To Single Limb Raise (I) | Exercise 6.107 — video, setup and coaching cues
55. Physio Ball Trunk Rotation (III) | Exercise 6.112 — video, setup and coaching cues
56. Assisted Seated Physio Ball Hip Flexion To Extension For Tennis | Exercise 6.90 — video, setup and coaching cues
57. Assisted Physio Ball Supine Bridging For Tennis | Exercise 6.73 — video, setup and coaching cues
58. 4-Point Prone Physio Ball Alternating Contra-Lateral Limb Raise For Tennis | Exercise 6.82 — video, setup and coaching cues
59. Assisted Prone Physio Ball Trunk Extension For Tennis | Exercise 6.84 — video, setup and coaching cues

Progress The Task Before The Load

Establish the required range and control with a manageable teaching load. Change one demand at a time: resistance, range, support conditions or movement speed. Retain the selected positions through both the effort and return phases.

Continue Learning

All Exercises · Assessments · Workout Examples · The Tennis Book

Floor Pull And Receiving References

• Traditional Deadlift — Exercise 6.18: controlled floor pull and standing finish.
• High Receive From The Floor — Exercise 6.124: floor pull, front-rack receive and standing recovery.