A long tennis match can last three hours and involve hundreds of sprints, stops and swings. The players who win late in the third set aren't always the most talented. They're the ones whose legs and shoulders still work.

Tennis-specific strength is about speed and balance as much as raw muscle. Use this checklist of five exercises from our Court Foundations tennis series to cover the essentials.

From the baseline in

Warm up the way you'll play: light jogging along the baseline, side shuffles, crossover steps and backpedals. Then do 10 band pull-aparts, 10 shadow swings per side and 5 split-step hops with a sprint in a random direction. You'll be ready to hit the moment you step on court.

How these five work together

Tennis movement is mostly short, multi-directional bursts. Players rarely run more than a few meters before stopping, changing direction and swinging. That's why lateral lunges and split-step drills matter more than long runs. The medicine ball side throw builds rotational power from the ground up, the same sequence used in forehands, backhands and the serve. The upper back work and forearm training protect the two areas that suffer most from repetitive hitting. Together they make a player who reaches more balls and hits them with more pace and less strain.

1. Medicine Ball Side Throw

How to do it: Throw from a forehand and a backhand stance into a wall. 3 sets of 6 per side.

Why it matters: It builds the rotational power behind groundstrokes and the serve.

2. Lateral Lunge to Balance

How to do it: Lunge wide, push back, and finish balanced on one leg. 3 sets of 6 per side.

Why it matters: It improves wide-ball recovery and footwork.

3. Band Shoulder Y-T-W

How to do it: Lie face down or use bands to raise your arms into Y, T and W shapes. 2 sets of 10 each.

Why it matters: It strengthens the upper back muscles that protect the serving shoulder.

4. Split-Step Reaction Drill

How to do it: Split-step, then sprint in the direction a partner points. 6 sets of 6 reactions.

Why it matters: It sharpens the first move toward the ball.

5. Wrist Roller and Forearm Curls

How to do it: Roll a weight up and down, then do light wrist curls. 2 sets each.

Why it matters: Strong forearms help prevent tennis elbow.

Adjusting for your level and position

Juniors should master movement and bodyweight strength first, while competitive adults can add load to lunges and medicine ball throws. Players coming back from elbow or shoulder trouble should start with the band and forearm work and build slowly. Doubles specialists can trim conditioning slightly and add more first-step reaction drills at the net, where points are decided quickly.

Sample Keep shoulder work light and high-rep. The goal is endurance and control, not maximum load. session

One Tennis session, in order: Medicine Ball Side Throw (3 sets of 6 per side); Lateral Lunge to Balance (3 sets of 6 per side); Band Shoulder Y-T-W (2 sets of 10 each); Split-Step Reaction Drill (6 sets of 6 reactions); Wrist Roller and Forearm Curls (2 sets each).

Progressing safely

Keep shoulder work light and high-rep. The goal is endurance and control, not maximum load.

The mistake to avoid

The error we see most often is playing more matches instead of building the body to handle them.

Your weekly schedule

Do 2 strength sessions and 1 movement session a week.

Tennis recovery and fuel

Tournaments can mean several matches in a weekend. Sip electrolytes during long matches in the heat, eat easily digested carbs between matches, and stretch your hips, forearms and shoulders afterward. Light movement the following morning helps more than total rest. Keep an eye on elbow and shoulder soreness and dial back hitting volume when it lingers.

Quick answers

Do recreational players need strength training? Yes. Adult recreational players often benefit most, because strength protects against the common elbow, shoulder and knee overuse injuries.

Can I do these on match days? Use only the warm-up and light band work on match days. Save the heavier sets for practice days.

Serve up a better season

For a full progression of footwork, power and arm care, explore our Tennis training programs, available in three levels ($9.99, $19.99, $49.99) as instant PDFs. Add pickleball, golf or any other sport and save 15% on two ebooks or 20% on three or more. Not sure which level? The 21-question quiz helps.

Consult a physician before beginning a new exercise program.