Get Tennis Fit: How to Prepare for Tennis Season with Warmer Weather on the Horizon

As the days grow longer and the first hints of sunshine appear, many tennis enthusiasts are itching to get back on the court. After months of indoor training (or perhaps not much training at all), spring offers the perfect opportunity to dust off your racket and get tennis fit. Whether you’re a casual player or a competitive one, getting your body ready for the demands of tennis will make the game more enjoyable, help prevent injury, and improve your overall performance. Here’s a guide to help you get tennis fit now that better weather is ahead.

1. Assess Your Current Fitness Level

Before diving into drills and match play, it’s important to take stock of your current fitness level. Have you been staying active over the winter, or has your fitness regimen slowed down? Tennis is a demanding sport that requires cardiovascular endurance, agility, strength, and flexibility — all of which can suffer after a long break.

Start with a quick self-assessment. Can you jog comfortably for 20-30 minutes? How’s your balance and coordination? Are you experiencing any lingering aches or pains? Understanding your baseline helps you tailor your tennis fitness plan.

2. Build a Solid Cardiovascular Base

Tennis is a stop-and-start sport with short bursts of high intensity. However, a good cardiovascular foundation helps you recover quickly between points and maintain energy during long matches.

With the weather improving, outdoor running or cycling can be a great way to rebuild your aerobic fitness. Consider mixing steady-state cardio (like a 5km run) with interval training to mimic the physical demands of tennis. For example, try a 20-minute session alternating between 30 seconds of sprinting and 90 seconds of walking or jogging.

3. Focus on Agility and Footwork

Tennis requires constant changes of direction, quick sprints to the net, and lateral movement along the baseline. Improving your footwork and agility helps you get to balls faster and recover more effectively.

Here are a few drills to add to your training:

• Ladder Drills: Use an agility ladder to improve your foot speed and coordination.

• Cone Drills: Set up cones in a zig-zag pattern and practice side-to-side and forward-backward movements.

• Shadow Tennis: Without a ball, practice your strokes while focusing on quick, light footwork.

Spending just 10-15 minutes on these drills a few times a week can make a noticeable difference when you step back on court.

4. Build Full-Body Strength

Strength training is often overlooked in recreational tennis players, but it’s crucial for injury prevention and improved performance. Stronger legs help with explosive movement, while core and upper body strength improve your stroke power and control.

Here’s a simple, tennis-specific strength workout:

• Squats: For lower body power.

• Lunges: To improve balance and single-leg strength.

• Planks: To strengthen the core, vital for rotational power during groundstrokes.

• Push-Ups: To build upper body and shoulder strength.

• Resistance Band Rotations: To strengthen the muscles involved in twisting and swinging.

Aim for two to three strength sessions per week.

5. Improve Your Flexibility and Mobility

Tennis involves a wide range of motion — from reaching for wide balls to low lunges and overhead smashes. Being flexible and mobile reduces your risk of injury and allows for smoother, more efficient movement on court.

Include dynamic stretches before play, such as:

• Leg swings

• Arm circles

• Torso twists

Post-play, spend 5-10 minutes on static stretches, focusing on:

• Hamstrings

• Quads

• Hip flexors

• Shoulders

You might also consider adding yoga or Pilates to your routine to improve flexibility and core strength simultaneously.

6. Tennis-Specific Drills and Shadow Play

Even before you set foot on the court, you can start working on your tennis technique at home. Shadow swings — where you practice your forehands, backhands, and serves without a ball — can reinforce muscle memory and improve your technique.

If you have access to a wall, you can also do wall drills to work on consistency, timing, and footwork. Practicing your serve toss and motion in your garden or driveway is another great way to prepare.

7. Gradual Return to Match Play

Once you feel physically ready, don’t rush straight into long matches. Your body needs time to adjust to the unique movements and intensity of tennis. Start with short practice sessions focusing on technique, gradually increasing the intensity and duration.

Begin with half-court drills, mini tennis, or light rallies to ease your body back into the demands of the game. Over a few weeks, build up to full matches with longer rallies and competitive points.

8. Fuel and Hydrate for Performance

Your nutrition and hydration play a significant role in how you feel on court. Warmer weather means increased sweat loss, so proper hydration is essential. Aim to drink water consistently throughout the day, not just when you’re thirsty.

Focus on a balanced diet rich in lean proteins, healthy fats, and complex carbohydrates to fuel your training sessions. Pre-match snacks, like bananas, yogurt, or wholegrain toast with peanut butter, provide quick energy without sitting heavy in your stomach.

9. Listen to Your Body

It’s tempting to jump back into tennis with full enthusiasm, but overtraining or ignoring minor pains can lead to injury. Pay attention to any warning signs like joint pain, muscle tightness, or fatigue. Rest and recovery are just as important as training when building tennis fitness.

If you haven’t already, consider investing in supportive tennis shoes designed for court movement to protect your joints and enhance stability.

Conclusion: Embrace the Sunshine and Your Tennis Journey

With better weather and sunshine on the way, there’s no better time to get tennis fit and enjoy the game to the fullest. By gradually building your fitness, focusing on mobility, and easing back into match play, you’ll be able to fully embrace the outdoor tennis season — whether that’s friendly doubles in the park or more competitive matches at your local club.

So, lace up your tennis shoes, grab your racket, and step into the sunshine. Your best tennis season yet could be just around the corner.