Let’s be honest tennis isn’t just a “hit the ball and hope” kind of sport. It’s a full-body test of power, endurance, and strength, all working together every time you step on court.

Whether you’re hammering serves, chasing down lobs, or battling through that third set (we’ve all been there!), your performance depends on how well your body can move, react, and recover.

We want to break down how each of these three qualities shows up in your game and how to train them so you can play longer, hit harder, and feel stronger.

Power: Where the Magic (and the Speed) Happens

Power is all about how fast you can turn strength into motion. In tennis, that’s what gives you that wow-worthy serve or lets you rocket a forehand when you’re on the run.

It’s what you use to:

  • Serve big – Driving through the legs, hips, and shoulders in one explosive motion.

  • Rip groundstrokes – Rotating fast through your core and transferring that energy through the racket.

  • Put away smashes – That full-body burst of “I’m not letting this one come back!”

How to build it:
 Add a few plyometric exercises to your training think jump squats, medicine ball throws, or short sprints. You’ll feel the difference next time you go for an ace.

Muscular Endurance: The Stay-Power That Keeps You in the Game

If power is your burst, endurance is your battery life.

Tennis is a sport of repeated effort long rallies, quick changes of direction, and sometimes hours on court. Muscular endurance keeps your movement sharp, your timing consistent, and your mind steady even when you’re deep in a long match.

It’s what lets you:

  • Sprint for a drop shot in the third set with the same energy you had in the first

  • Maintain shot accuracy even when you’re tired

  • Recover faster between points

How to build it:
 Circuit-style training works wonders here lighter weights, higher reps, and short rest between sets. Try combining moves like lunges, shoulder presses, and planks.

Strength: The Foundation That Holds It All Together

Think of strength as the foundation under everything else. You can’t be powerful or have great endurance without it.

Strong players move more efficiently, hit harder, and stay more injury-resistant.

The big three to focus on:

  • Core strength – Stability and rotation power for serves and groundstrokes.

  • Leg strength – Explosive starts, stops, and lunges at the net.

  • Upper body strength – The engine behind your serves and overheads.

How to build it:
 Work in resistance training — squats, deadlifts, push presses, or TRX work. Add a few tennis-specific strength drills for shoulders and forearms to keep joints healthy.

Training Smarter (Not Just Harder)

Here’s the fun part — it’s not about picking one thing. The real gains come when you train for all three.

Try this rhythm:

  • 2 days/week – Power: Short bursts, jumps, sprints, medicine ball work.

  • 2 days/week – Endurance: Circuit or interval sessions.

  • 2 days/week – Strength: Heavier resistance, lower reps, focus on form.

And don’t forget your recovery days  foam rolling, stretching, or a gentle Ride or yoga class can help your body recharge.

Final Thoughts

Power, endurance, and strength they’re the trio behind every confident swing and every comeback in a long match. When you train for all three, you’re not just building a stronger game, you’re building a stronger you.

So next time you’re out there battling for match point, remember: it’s not just about your strokes — it’s about the body and mindset that make them happen.

Call to Action:

Ready to take your tennis performance up a notch?
Check out our Cardio Tennis or Court Elites small-group training classes, ask our fitness team about tennis-specific training, or join one of our tennis clinics at BTTC. We’ll help you move better, play stronger, and stay injury-free — both on and off the court.