Tennis Workout for a Harder Serve: Full-Body Training Plan
This past year, my wife Monica and I had the privilege of sitting in prime seats at the Indian Wells Masters 1000 tennis tournament—right behind the service box. From here, we had an up-close view of the jaw-dropping serves from players like Taylor Fritz and Coco Gauff. Watching Fritz consistently hit serves at over 140 miles an hour, I was struck by the extraordinary strength, power, and precision it takes to dominate on the court—incredibly motivating.
Inspired by these elite athletes, this tennis workout for a harder serve is designed to build the explosive power needed for a stronger, faster, and more accurate serve. Research shows that improving movements like explosive squatting, core rotation, and pushing your upper body up and away are key factors for increasing serve speed (Colomar et al., 2022). This plan targets each of these areas to help you hit faster, more powerful serves, keeping you strong from the first to the last point of every match.
Now, let’s explore the specific exercises that make up this detailed tennis workout for a harder serve.
Tennis Full Body Workout for a Harder Serve
Key Exercises From This Workout
- 1 Arm Incline Dumbbell Bench Press – for the strength you need to hit the ball like a sledgehammer through concrete. Do them 1 arm at a time since it’s similar to hitting a serve and also strengthens your core muscles. This is an essential part of the tennis workout for a harder serve.
- Kettlebell Woodchoppers – build rotational strength from your glutes through your abs and lower back in a motion that’s similar to how you rotate from your hips through your upper body when serving.
- Kettlebell Clean And Press – to build explosive power so you can rapidly convert all of your body’s power through your legs and core and into your serve.
- Alternating Kettlebell Swings – alternating between your left and right hand every rep builds endurance in your arms, shoulders, abs, and legs. This gives your muscles the endurance they need to hit hundreds of serves in a row with speed, power, and accuracy.
- 2 Dumbbell Lying Pullovers – build strength in your chest and back while making your shoulders as mobile as Novak Djokovic’s.
- 1 Dumbbell Overhead Squat – Holding a single dumbbell overhead, arms extended, and doing a squat will strengthen your shoulders and core. It’s also great for increasing mobility in your upper body.
Required Equipment
- Barbell and weights
- Squat rack
- Dumbbells
- 1 Kettlebell
Warm Up – Full Body Workout For a Faster Serve
Before starting your tennis strength training workout, it’s crucial to properly warm up your body to enhance performance and reduce the risk of injury. Begin by performing a few sets of each exercise from the main workout, but at a reduced intensity to gradually prepare your muscles and joints:
- Do 2-3 sets of each exercise using about half the number of repetitions you plan to do in the main workout.
- For exercises that require low rep counts, such as 1-3 reps per set, warm up with 3-5 sets of single reps to activate your muscles safely.
- Use a weight that feels moderately challenging but not overly strenuous, ensuring you’re primed for peak performance without fatigue.
Workout 1 – Building Strength
This full-body strength routine is designed to help you develop the explosive power and stability needed for a faster, more powerful tennis serve. Starting with kettlebell Bulgarian split squats, you’ll build lower body strength essential for strong leg drive. The one-arm dumbbell incline bench press and kettlebell woodchoppers will target your upper body and core, enhancing rotational power and stability. Bent-over rows will strengthen your back, while kettlebell push-up position pull-throughs will help build core stability and upper body control—crucial for maintaining power throughout your serve.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Bulgarian Split Squat | 3 | 5 | 3 minutes |
| 1 Arm Dumbbell Incline Bench Press | 3 | 5 | 3 minutes |
| Kneeling Kettlebell Woodchoppers | 3 | 5 | 3 minutes |
| Dumbbell Bent Over Row | 3 | 5 | 3 minutes |
| Kettlebell Push-Up Position Pull Throughs | 5 | 3 | 3 minutes |
Workout 2 – Power & Strength-Endurance Training
This tennis-specific workout combines explosive power development with strength endurance, targeting both your upper and lower body for complete athletic performance. Begin with kettlebell clean and push presses to generate overhead power, followed by alternating kettlebell swings for dynamic hip strength. The second half of the workout emphasizes strength endurance with exercises like dumbbell pullovers, bent-over laterals, and kettlebell halos, ensuring you maintain power and stability from start to finish, just like during a match.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Clean And Push Press | 8 | 2 reps per arm per set | 60 seconds |
| Alternating Kettlebell Swings | 2 | 15 reps per set | 60 seconds |
| Dumbbell Lying Pullovers | 3 | 15 reps per set | 60 seconds |
| Bent Over Dumbbell Laterals | 2 | 15 reps per set | 60 seconds |
| Standing 1 Dumbbell Lateral | 2 | 15 reps per arm per set | 60 seconds |
| Standing Kettlebell Halo | 2 | 12 reps each direction per set | 60 seconds |
| Calf Raises | 2 | 15 reps per set | N/A |
Workout 3 – Gain Muscle & Strength
This workout focuses on adding muscle mass and developing the strength necessary for a powerful serve. Start with kettlebell standing windmills and dumbbell overhead squats to build core stability and lower body strength. Then transition to barbell lateral squats and alternating dumbbell floor presses for balanced upper and lower body development. Finish with pull-ups and kettlebell figure 8s to enhance back strength and core control, ensuring you have the power and stability needed to serve with precision and force.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Standing Windmills | 3 | 8 reps per set | 90 seconds |
| Dumbbell Overhead Squat | 2 | 8 reps per arm per set | 90 seconds |
| Barbell Lateral Squats | 2 | 8 reps per leg per set | 90 seconds |
| Alternating Dumbbell Floor Press | 3 | 10 reps per set | 90 seconds |
| Pull-Ups | 3 | 8 reps per set | 90 seconds |
| Kettlebell Figure 8s | 2 | 8 reps each direction per set | 60 seconds |
Customize Your Workouts With Endura
Take your serve to the next level with personalized programming that targets explosive power and tennis-specific strength. Whether your goal is to maximize serve speed, improve core strength, or build total-body muscle mass, adapting your plan to suit your individual needs is key. Endura can modify sets, reps, and incorporate sport-specific movements to ensure you’re making consistent progress towards your goals.
Adjust Your Training as You Get Stronger
To improve your serve speed and court performance, it’s important to continually push yourself by making the workout progressively more challenging. Here are a few ways to tweak your routine as you get stronger:
- Increase Resistance: Gradually add weight once you can perform every rep for each set of an exercise with proper technique. Start with the smallest amount you can increase the weight. Add more if this is too easy for you.
- Change the Tempo: Slow down movements or add pauses to increase the difficulty and build control—such as pausing at the bottom of a squat or taking longer to lower a weight.
- Try Advanced Variations: Transition to harder versions of exercises, like weighted pull-ups or combining exercises such as a squat with an overhead press.
Track Your Progress to Maximize Your Serving Speed
To truly improve your tennis game, keeping track of your workouts is essential—just like professional players who monitor their training to continually make gains.
- Record Every Session: Keep a log of your exercises, sets, reps, and weights to see your progress over time and ensure you’re consistently challenging yourself.
- Celebrate Milestones: Whether it’s increasing your serve speed, completing an extra set, or lifting more weight, acknowledging these victories helps keep you motivated.
Endura provides detailed tracking and actionable insights to keep you on target, offering support like a coach guiding you toward your peak performance.
Let’s Bring More Power to Your Serve
Building a powerful tennis serve requires a combination of explosive strength, endurance, and mobility. Imagine stepping onto the court with the confidence that your serve can outpower your opponent, feeling unstoppable as you deliver each powerful shot—this plan is designed to help you get there. By following this targeted workout plan, you can enhance the key physical attributes needed to serve like the pros—with speed, accuracy, and control. Remember to focus on consistent effort and track your progress. Make incremental improvements in weight, tempo, or exercise variations to continue challenging yourself and stay motivated. Every small step forward adds up to big results over time. The path to a stronger serve is a journey of adaptation and growth, and with dedication, you’ll notice significant improvements in your game within 4 to 6 weeks. Whether you’re playing in local matches or striving to compete at higher levels, this workout can help you bring more power to the court. Endura provides personalized support to adapt the training for any skill level, ensuring you get the most out of every session.
Ready to make your serve faster and more accurate than ever? Create your first personalized workout with Endura today.
References
- Colomar J, Corbi F, Brich Q, Baiget E. Determinant Physical Factors of Tennis Serve Velocity: A Brief Review. Int J Sports Physiol Perform. 2022 Jul 5;17(8):1159-1169. doi: 10.1123/ijspp.2022-0091. PMID: 35894981. https://pubmed.ncbi.nlm.nih.gov/35894981/
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