Learn the movements
67 exercises, strokes and drills with setup, cues and mistakes to avoid.
Strength
- Barbell back squatQuads, Glutes★★★6 MET
- Goblet squatQuads, Glutes★5 MET
- Bodyweight squatQuads, Glutes★4.5 MET
- Leg pressQuads, Glutes★5 MET
- Barbell deadliftHamstrings, Glutes, Lower back★★★6 MET
- Romanian deadliftHamstrings, Glutes★★5 MET
- Single-leg Romanian deadliftHamstrings, Glutes★★4.5 METTennisBalance
- Kettlebell swingGlutes, Hamstrings★★8 MET
- Hip thrustGlutes★4.5 MET
- Bulgarian split squatQuads, Glutes★★5 METTennis
- Lateral lungeAdductors, Glutes, Quads★4.5 METTennisLateral
- Walking lungeQuads, Glutes★5 MET
- Barbell bench pressChest, Triceps★★5 MET
- Dumbbell bench pressChest, Triceps★5 MET
- Push-upChest, Triceps★4 MET
- Overhead pressShoulders, Triceps★★5 MET
- Landmine pressShoulders, Chest★4.5 METShoulder-FriendlyTennis
- DipsTriceps, Chest★★5 MET
- Pull-upLats, Biceps★★★5 METSwimTennis
- Lat pulldownLats★4 METSwim
- Barbell rowUpper back, Lats★★5 MET
- Single-arm dumbbell rowLats, Upper back★4.5 MET
- Inverted rowUpper back, Lats★4 MET
- Seated cable rowUpper back, Lats★4 MET
- Face pullShoulders, Upper back★3 METShoulder-HealthSwim
- Band external rotationShoulders★2.5 METShoulder-HealthSwim
- Farmer's carryForearms & grip, Core★5 MET
Core & rotation
Power & plyometrics
Conditioning
Court drills
- Spider drillHeart & lungs, Quads★★9 METTennisAgility
- Line sprints (suicides)Heart & lungs, Quads★★10 METTennis
- Lateral shufflesAdductors, Glutes★7 METTennisLateral
- Agility ladderCalves, Heart & lungs★7 METTennisAgility
- Split-step reaction drillCalves, Quads★6 METTennisReaction
- Shadow swingsObliques, Shoulders★5 METTennisTechnique
Swim strokes & drills
- Freestyle — easyLats, Shoulders, Heart & lungs★5.8 MET
- Freestyle — moderateLats, Shoulders, Heart & lungs★★8.3 MET
- Freestyle — sprintLats, Shoulders, Heart & lungs★★★9.8 MET
- BackstrokeLats, Shoulders, Heart & lungs★4.8 MET
- BreaststrokeChest, Adductors, Heart & lungs★5.3 MET
- ButterflyShoulders, Lats, Core★★★13.8 MET
- Kick set (board)Quads, Hip flexors, Heart & lungs★6 MET
- Pull set (buoy)Lats, Shoulders★★6.5 MET
- Catch-up drillLats, Shoulders★4 METDrill
- Fingertip drag drillShoulders, Lats★4 METDrill
- Single-arm freestyle drillLats, Shoulders★★4.5 METDrill
Mobility
- Leg swingsHip flexors, Hamstrings★2.5 MET
- World's greatest stretchHip flexors, Obliques★3 METTennisSwim
- Arm circles & shoulder rollsShoulders★2.5 METSwimTennis
- Cat–cowLower back, Core★2.3 MET
- Pigeon stretchGlutes, Hip flexors★2.3 MET
- Thoracic rotation (open book)Upper back, Obliques★2.3 METTennisSwim
- Hamstring stretchHamstrings★2.3 MET
- Doorway chest stretchChest, Shoulders★2.3 METSwim