Resistance Band Exercises for Tennis Players

Resistance bands are an excellent piece of kit for tennis players. The ability to engage stabilizer musculature and primary muscles, plus the versatility in the range of movements, enables tennis players to stay strong and active.

Resistance bands are also a popular choice thanks to their affordability and convenience. You can pick up a full set of resistance bands for next to nothing if you’re on a tight budget, and their lightweight, compact, portable nature makes them an excellent option for working out on-the-go or storing in a drawer if space is an issue at home.

Not only are resistance bands excellent for building strength and working your muscles, but they can also be used in a range of other exercises, including core training, stabilization, plyometric exercises, and even speed training. All vital workouts if you’re looking to improve your game.

If you want to take your tennis training to the next level, here are some of the best exercises for tennis players you can do with a simple set of resistance bands, like the ones from Victorem

1. Split Jumps

This excellent dynamic warm-up for tennis players strengthens and stabilizes the hip joints while challenging the gluteal muscles. Use an ankle resistance band with straps to get the most out of this workout.

  1. Put the ankle staps on and start in a split-step position with your knees bent and toes pointing forward.
  2. Take continuous tiny split-step jumps in and out.
  3. Focus on maintaining good athletic posture throughout the exercise and landing with your knees slightly bent.

2. Foot Speed

Use a circular resistance band on the floor to improve your foot speed and coordination. Try to maintain high-speed steps with minimal contact between your feet and the ground.

  1. Place your resistance band on the floor in a circle and stand inside it.
  2. Step one leg outside the circle, followed by the next leg.
  3. Step back into the circle one leg at a time.

3. Lateral Figure 8

This agility workout uses two resistance bands laid along the ground to improve your multi-directional movement while working on your lateral change of direction abilities. Aim for quick, small, controlled steps in the first movement, then longer strides on the way back.

  1. Lay two resistance bands 30-50cm apart. Stand with one of the ends at your side.
  2. Use lateral steps to run down the length of the bands.
  3. At the very end of the ‘course,’ change lateral direction and move back between the bands in a figure-8 motion.

4. Lunge

This movement is a great strength exercise for the lower part of your body. It will also help improve your leg drive in addition to enhancing ankle, knee, and hip stability. Focus on maintaining good knee alignment and move with control. Make sure your back is straight all the time and avoid the temptation to move forward.

  1. Put your front foot on the resistance band. Hold the ends in each hand at shoulder height, close to your body.
  2. Step your back leg backward, drop the knee, stay light on your back toes, and keep your heel off the ground.
  3. Push evenly through the front foot to rise out of your lunge.
  4. Repeat on the other side.

5. Wrist flexion/extension

Look after your wrists with this simple exercise that you can even perform from a seated position.

  1. Step on the resistance band with 1 foot to secure it in place and hold the end in your hand, palm facing the floor, forearm resting on your thigh.
  2. Slowly extend your wrist upward. Hold. Then return.
  3. Once you’ve completed 20 reps, change your grip to have your palm face the sky and repeat the movement.

6. Row

Work out multiple muscle groups with this rowing exercise. Focus on maintaining a straight back throughout the workout and take care to ensure good rowing form

  1. Take a staggered stance and place the middle of the resistance band beneath your front foot, holding one end of the band in each hand.
  2. Bend forward at the hips, keeping your back as straight as possible.
  3. Pull one arm back in a rowing motion, elbow bending back, not out.
  4. Hold the position, then slowly return your arm down.
  5. Repeat the motion with the opposite arm.
  6. Complete 2 sets of 20 reps, then switch legs and repeat.


With these awesome resistance band exercises for tennis players, you’ll be able to serve, break, and volley your way to first place in no time, and avoid injuries while you’re at it!

Comments are closed.