Tennis Stamina Exercises, Boost Your Endurance on Court

Playing tennis is not just about technique and tactics, it’s about the ability to sustain performance over long rallies, intense sets, and sometimes matches that last for hours. If you’ve ever felt your legs give out in the third set or your arm slow down on serve, you already know the importance of stamina.

In this guide, we’ll break down the best tennis stamina exercises, training principles, and on-court/off-court routines to help you last longer, move faster, and recover quicker.

Why Stamina Matters in Tennis

Tennis is a unique sport because it demands a blend of aerobic and anaerobic fitness. You’re not running at a steady pace like in long-distance running you’re stopping, sprinting, lunging, and recovering constantly. This requires:

• Aerobic endurance for sustained energy

• Anaerobic capacity for short bursts and explosive shots

• Muscular endurance for repeated strokes and movements without fatigue

Without proper stamina, even the most skilled player can lose an edge.

The Two Pillars of Tennis Stamina

Before jumping into the exercises, let’s define the two main stamina components:

1. Cardio Endurance
   Keeps your energy levels high and supports recovery between points.

2. Muscular Endurance
   Ensures your legs, core, and arms can handle repetitive movements without tiring.

A good tennis stamina training plan targets both.

On-Court Tennis Stamina Exercises

1. Baseline-to-Baseline Sprints (Suicides)

• Start at the baseline, sprint to the service line and back, then to the opposite service line and back, then to the far baseline and back.

• Rest for 30–45 seconds and repeat 4–6 times.
  Benefit: Improves anaerobic capacity and footwork speed.

Video: https://youtube.com/shorts/CAvuhiOFS5k?si=s5HuPG9-pP4UrGyj

2. Continuous Rally Drill

• Rally with a partner for 2–3 minutes without stopping.

• Focus on deep, consistent shots.

• Gradually increase rally time to 5 minutes.
  Benefit: Builds match-specific endurance and shot consistency.

3. Cross-Court to Down-the-Line Drill

• Hit 5–6 cross-court balls, then switch to 5–6 down-the-line.

• Keep the rally going with minimal breaks.
  Benefit: Mimics directional changes in matches, improving agility and stamina.

4. Serve + Sprint Drill

• Serve, then immediately sprint to the opposite baseline as if chasing a lob.

• Repeat for 10–15 serves.
  Benefit: Simulates point-start fatigue and improves quick recovery.

How To Master The Mental Game

Off-Court Tennis Stamina Exercises

1. Interval Running

• 30 seconds sprint, 90 seconds jog/walk.

• Repeat for 10–15 rounds.
  Benefit: Boosts both aerobic and anaerobic endurance.

2. Jump Rope

• 3 sets of 3–5 minutes.

• Mix high knees, double unders, and side swings.
  Benefit: Improves foot speed, coordination, and cardiovascular stamina.

3. Hill or Stair Sprints

• Sprint uphill or up stairs for 15–20 seconds, walk back down, repeat 10–12 times.
  Benefit: Builds leg power and endurance for explosive court movement.

4. Circuit Training

• Combine squats, push-ups, lunges, planks, and burpees in a circuit for 20–30 minutes.
  Benefit: Strengthens full body while keeping heart rate elevated.

Strength Training for Tennis Endurance

While cardio is vital, muscular stamina comes from consistent strength work.

Lower Body

• Squats

• Lunges

• Bulgarian split squats

• Calf raises

Upper Body

• Dumbbell presses

• Pull-ups

• Rows

Core

• Planks

• Russian twists

• Medicine ball throws

Perform 2–3 sessions per week, 10–15 reps per exercise, 3–4 sets.

Weekly Tennis Stamina Workout Plan (Sample)

Monday: On-court drills (suicides, rally drill) + core
Tuesday: Strength training (full body)
Wednesday: Interval running + jump rope
Thursday: On-court drills (serve + sprint, directional hitting)
Friday: Strength training (lower body focus)
Saturday: Match play or extended rally practice
Sunday: Active recovery (light jog, stretching, yoga)

Tennis Stamina Exercises for Beginners

• Start with 2–3 days/week

• Keep intervals shorter (15–20 sec sprints)

• Focus on correct form to avoid injury

Tennis Stamina Exercises for Seniors

• Use moderate-intensity cardio (brisk walking, cycling)

• Include low-impact agility drills

• Prioritize mobility and stretching

Nutrition for Better Stamina

Your exercises will only be effective if you fuel right.

• Carbs – Primary energy source for tennis

• Protein – Supports muscle repair and recovery

• Hydration – Maintain fluid balance before, during, and after play

Recovery and Injury Prevention

• Cool down after every session

• Stretch hamstrings, calves, hip flexors, shoulders

• Use foam rolling for tight muscles

• Sleep 7–9 hours for optimal recovery

Common Mistakes in Tennis Stamina Training

1. Doing only cardio and skipping strength work

2. Not simulating real match conditions

3. Overtraining without recovery days

4. Ignoring nutrition and hydration

Final Thoughts

Tennis stamina exercises are the foundation of lasting performance they help you stay sharp in every rally, move efficiently between points, and maintain power deep into the match.

The best way to put your new endurance to the test is through real match play. With the Rankd app, you can easily find tennis players near you who match your skill level and locate available tennis courts in your area. This means you can train consistently, play more matches, and apply your stamina training in real competitive situations.