Tennis Serve Power
Build a more powerful serve and explosive court coverage. This program focuses on shoulder stability, rotational power, and the lateral agility needed to dominate on the court. Strengthen the muscles that protect your shoulder and elbow while developing the explosive power for winning shots.
Powerful serve development
Shoulder injury prevention
Explosive lateral movement
Core rotational power
Endurance for long matches
Program Details
Who Is This For?
Week 1
Serve Power & Shoulders
Build the shoulder stability and rotational power for a bigger serve.
55 min7 exercises
Landmine Press
4 sets × 8 each · Rest 90 sec
Cable External Rotation
3 sets × 12 each · Rest 45 sec
Face Pulls
4 sets × 15 reps · Rest 45 sec
Medicine Ball Overhead Throws
3 sets × 10 reps · Rest 60 sec
Cable Woodchops
3 sets × 10 each · Rest 60 sec
Serratus Punches
3 sets × 12 reps · Rest 45 sec
Prone Y-T-W Raises
3 sets × 8 each · Rest 45 sec
Rest Day
Recovery and mobility
0Court Speed & Agility
Build the explosive lateral movement and endurance to cover the court.
50 min7 exercises
Lateral Lunges
4 sets × 10 each · Rest 60 sec
Lateral Bounds
3 sets × 8 each · Rest 60 sec
Cossack Squats
3 sets × 8 each · Rest 60 sec
Single-Leg Box Jumps
3 sets × 6 each · Rest 90 sec
Skater Hops
3 sets × 10 each · Rest 45 sec
Split Squat Jumps
3 sets × 8 each · Rest 90 sec
Agility Ladder Drills
3 sets × 30 sec · Rest 60 sec
Rest Day
Active recovery
0Total Body Power
Full-body power development for explosive shots from any position.
55 min6 exercises
Trap Bar Deadlift
4 sets × 6 reps · Rest 120 sec
Push Press
4 sets × 6 reps · Rest 90 sec
Bent Over Rows
4 sets × 8 reps · Rest 90 sec
Medicine Ball Rotational Throws
3 sets × 10 each · Rest 60 sec
Box Jumps
3 sets × 8 reps · Rest 90 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Rest Day
Rest Day