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No equipment body exercises

Tennis players should do push ups, squats, and lunges. These three exercises will help you with your overall physical power as well as increase in agility and stability on the court. Start by doing 15-20 reps of each exercise for a good workout that will make it easier to play tennis!

What to keep in mind when doing a push up

  • Rest your hands on the ground with fingers stretched out
  • Keep your back straight and do not allow it to sag or curve
  • Lower yourself down so that you're touching your chest to the mat, then push up off of the mat until you've returned to starting position.

What to keep in mind when doing a squat

Similar to push ups, this simple exercise will greatly improve your game.

  • Start by standing with your feet shoulder width apart
  • Bend at the knees and slowly lower yourself down to a squat position
  • Push up until you're back in full upright position.

What to keep in mind when doing lunges

In addition to working other areas of the body, lunges are also an effective exercise for building leg strength which is necessary when playing tennis.

  • Step forward with one leg, bending your front knee until the back knee is almost touching the ground.
  • Push off of that foot and step in with the other leg to return so you are at a standing position. Repeat on opposite side for next rep.

Targeted exercises to improve your game

Tennis players should also be focusing on their core to improve leg strength, arm and shoulder strength for hitting the ball with more power.

What to keep in mind when doing calf raises

Exercise four: Calf raises

- Step onto a step or stairs with your toes on the edge.

- Slowly stand up, balancing on your heels for one second before returning to starting position and repeating as many times as desired.

What to keep in mind when doing shoulder presses

Exercise five: Shoulder press

- Place your hands on either side of a chair or bench.

- Lift the weights in front of you, keeping them over head and fixed elbows at all times.

- Push up to the top position before relaxing down again, repeating as many times as desired with good form.

What to keep in mind when doing wall sits

Exercise six: Wall sits

- Stand with your back against a wall.

- Slowly slide down the wall, bending at the hips and knees until you're in a sitting position on the floor.
Hold this position for as long as possible before standing up again to repeat as many times desired with good form.

What to keep in mind when doing chair dips

Exercise seven: Chair dips

- Stand in front of a chair.

- Bend your legs and place the soles of your feet on the seat, toes pointing away from you.

- Place hands flat on either side of the chair or bar behind it for support as you lower yourself into a sitting position until thighs are parallel to floor with arms straightened.

What to keep in mind when doing Chair pull-ups

Exercise eight: Chair pull-ups

- Stand in front of a chair. Place your palms on the seat for support

- Raise up and grip the edge of the bar behind it with straight arms, keeping feet flat on floor or tippy toes as you hold this position. Then slowly release back to starting position.