Get Ready for Tennis Season: Key Exercises to Build Shoulder Strength and Improve Agility

As tennis season approaches, there is a natural urge (and opportunity) to increase playing time, intensity, and frequency. But before your first match, there’s something even more important to prepare than your backhand—your body. Pre-season conditioning is where champions are quietly built, and injury risk is strategically lowered. Given that tennis can be a demand for the upper and lower body, it is essential to prepare both to handle the demands of play. Two areas to specifically focus on before getting back on the court are: overhead shoulder strength and agility. Working on specific tennis exercises early in the season can help improve quality of play as well as work to reduce overall risk of injury.

Why Shoulder Strength Matters

Tennis involves a lot of overhead movement—serves, overheads, and smashes. These actions require the shoulder to have strength and stability of the rotator cuff and muscles around the shoulder blade. Without proper strength and control, players may experience challenges to performance or can begin to develop pain within the shoulder, elbow, or wrist as the season progresses.

Shoulder Exercises to Include:

• Y’s for Shoulder Blade Stability

  This exercise strengthens the lower traps, which help rotate the shoulder blade upward—an important motion during overhead swings.

  Instructions:

  • Lie face-down on a bench or incline

  • Raise arms into a “Y” shape with thumbs up

  • Keep shoulder blades down and in

  • Perform 2–3 sets of 10–12 reps

• 90/90 External Rotation

  This movement builds rotator cuff strength in the same position used during a serve.

  Instructions:

  • Stand with elbow at shoulder height and bent to 90 degrees

  • Use a light band to rotate the arm backward

  • Control the motion both directions

  • Perform 2–3 sets of 8–10 reps each side

Why Agility Is Important

Tennis requires quick reactions and fast direction changes. The player that can get their body to the ball will be able to hit a better shot. Agility is defined as “the ability to rapidly change body direction, accelerate, or decelerate, often in response to a stimulus.” As such, improving your agility can help you move more efficiently, cover the court better, and stay injury-free.

Agility Drills to Include:

• Foot Switch Line Hops

  This drill improves foot speed and control.

  Instructions:

  • Stand with one foot on either side of a court line

  • Hop and quickly switch feet over the line

  • Keep it light and fast

  • Do 2 rounds of 15–20 seconds

• Lateral Line Hops

  This drill helps with side-to-side movement, which is key in tennis.

  Instructions:

  • Stand next to a court line

  • Hop quickly side to side over the line

  • Stay balanced and controlled

  • Do 2–3 rounds of 15–20 seconds

Our goal is to help you find approachable ways that can help you stay on the court for the duration of the season. Spending time to specifically prepare your shoulder strength and overall agility is a great place to start building up the body. Start with these exercises to build a strong foundation before hitting the court.

If you feel like you could benefit from more guided exercise or need help managing some aches and pains, please feel free to reach out. We can help you move better, reduce injury risk, and play with more confidence.

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About the author: Dr. Alex Blank, PT, DPT, OCS, CFMT,

Alex is board certified as an orthopedic specialist and highly experienced in managing sports related injuries. He has extensive training in working with recreational and competitive athletes so that they can continue to participate in the activities they love!

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.