How-to · 6 min

Plyometrics for tennis players: the 8 exercises that matter

Eight plyometric exercises every club tennis player should do twice a week to add explosive movement, faster recovery and injury resistance.

Last updated: 15 May 2026

Key takeaways

Plyometrics = jump training. The single biggest off-court gain for tennis movement.
Twice a week, 20 minutes, alongside normal play.
Always warm up - plyometric work cold causes Achilles and calf injuries.

Plyometrics are jump-based exercises that train the muscles to produce maximum force in minimum time. For tennis players that translates to faster first steps, sharper changes of direction and harder serves.

Always warm up first

Five minutes of light jogging, dynamic stretches, and 10–20 sub-maximal hops. Plyometric work on cold legs is a fast track to a calf or Achilles tear.

The 8 exercises

Squat jumps - 3 sets of 8. Drives serve power and lateral push-off.
Lateral bounds - 3 sets of 10 per side. Mimics on-court direction change.
Box jumps (30–45cm) - 3 sets of 6. Builds reactive strength.
Skater jumps - 3 sets of 12. Trains single-leg stability under load.
Tuck jumps - 3 sets of 6. Increases vertical reach for serve.
Depth jumps (drop and rebound) - 3 sets of 4. Advanced - only once basics are solid.
Single-leg hops forward - 3 sets of 6 per leg. Court coverage.
Ankle hops - 3 sets of 20. Calf elasticity for explosive recovery.

How to schedule it

Twice a week, 20 minutes, on non-match days.
Never on the same day as a heavy strength session.
Always with a full warm-up and a cool-down stretch.

Progression over 12 weeks

Weeks 1–4: master form with low volume. Weeks 5–8: add depth jumps and increase volume. Weeks 9–12: combine into circuits that mimic match intensity.

Frequently asked questions

Can older players do plyometrics?

Yes - with reduced volume and softer landings. Skip box jumps and depth jumps; keep the rest.

Will plyometrics make me bulky?

No. They train neural recruitment, not muscle size. They make you faster, not bigger.