Improve Your Tennis Game: Exercises for Better Serve and Return

The tennis serve is one of the most important weapons in your arsenal, and you can improve it with a few simple exercises. I've created a series of exercises to help you develop power and accuracy in your serve while improving your overall game.

Dynamic and static stretches

Stretching is important to any tennis player's warm-up and cool-down routine. Stretching helps prevent injury, increases flexibility, and improves your performance on the court. Dynamic stretching involves moving your body into different positions while keeping your muscles relaxed; static stretching is done with a specific muscle group held in its lengthened position for a longer period.

Static stretches are usually performed after dynamic stretching (or before) as they require more time than dynamic stretches. They should be held for at least 20 seconds per repetition before being repeated if necessary. Static stretches can be difficult because they're more intense than dynamic stretches - but they're also beneficial because they allow you to work deeper into the muscle fibers where there's less resistance from other parts, such as tendons or ligaments that make up part of our bodies' connective tissue system.

Stride and reach exercise

The stride and reach exercise is a great way to improve your overall mobility. This simple drill will help you move more efficiently on the court and prevent injuries by increasing flexibility in your hips, hamstrings, quadriceps, and calves.

• Stand with feet shoulder-width apart.
• Extend your arms straight out in front of you.
• Step forward with one foot while reaching forward until your hands touch the ground (or as far as possible)
• Return to the start position and repeat with the other foot.

Butt-kicker, toe touches, and high knees

• Butt-kicker: This exercise can be done standing or sitting. Start with one leg outstretched, then lift the other heel up and down as if you're kicking yourself in the butt with your heel. Do this for 30 seconds on each side, three times per day.
• Toe touches: Stand facing a wall at arm's length away from it, placing your hands on either side of your head for support (as shown above). Lift one foot off the ground and bring it toward your chest as far as possible before returning it to the start position; repeat with the other leg and continue alternating until fatigued (about 15 reps on each side).
• Perform sets of 20 reps daily until you reach 40 total sets over two weeks--then move up to 45 total sets over three weeks--and so forth until reaching 80 total sets over eight weeks!

Side lunges

Side lunges are a great way to work your glutes and hamstrings. They can be done with or without weights, but if you're looking for more of a challenge and want to build strength, use dumbbells or kettlebells.

• Stand with feet shoulder-width apart, holding the weights at your sides (or place them on the floor).
• Take one large step out to the side with one foot, then bend both knees until they are bent 90 degrees. Push up through that leg as you straighten it back up again into starting position; repeat on the opposite side of the body for 1 rep total set.

Forward lunges

To improve your serve and return:

1. Try forward lunges.
2. Get into a lunge position on one leg, holding for 5 seconds before switching to the other leg.
3. Repeat this 10 times for each leg.

Hamstring-leg raise combo

Hamstring-leg raise combo

This exercise is great for strengthening your core and hamstrings and improving balance. To do it:

1. Stand up straight with your legs locked at the knees and arms out in front of you for balance.
2. Slowly lift one leg as high as possible while keeping the other on the ground.
3. Lower that leg back down to its starting position before lifting up again with both feet together.
4. Repeat this motion 10 times on each side for 2 sets per day or more if needed!

Stay active with these 5 exercises.

• The first exercise is called the "reverse lunge." Begin by standing with feet shoulder-width apart and holding a light dumbbell in each hand. Step back with your right leg, then bend both knees until they are at 90 degrees, or as close to that as possible without rounding out your back or hips. Return to starting position and repeat on the left side (you'll feel this one more in your glutes). Do 10 reps per leg for 3 sets total!
• Next up is an awesome stretch called "the pigeon pose." It increases flexibility in muscles around hips and lower back while also improving posture by lengthening tight muscles around shoulders, chest, and neck area too! This one's easy: just sit down on the floor with knees bent so shins rest against the wall behind you; walk hands away from hips until body forms an inverted "V" shape; hold for 30 seconds before switching sides.

Conclusion

The best way to improve your tennis game is by staying active. You can do this by doing the exercises above, and they will help with your serve and return skills.