At Vacay Court Apparel, we believe that tennis and padel isn’t just about what happens on the court—it’s about how you prepare your body and mind to perform at your best. Whether you’re a casual weekend player or training for competitive matches, fitness makes all the difference. Here are a few practical tips to help you step up your tennis game.
1. Build a Strong Core
Tennis is a sport of rotation—every serve, forehand, and backhand depends on your core. Strengthening your abs, obliques, and lower back improves stability and power. Try adding planks, Russian twists, and medicine ball slams to your weekly routine.
2. Don’t Skip Footwork Drills
Quick feet = quick reactions. Speed ladders, cone drills, and shuttle runs will sharpen your agility so you can cover the court with ease. Just 10 minutes of footwork drills before hitting the court can improve your movement dramatically.
3. Prioritise Mobility
Stiff joints and tight muscles hold back your swing and risk injury. Dynamic stretches before play—like lunges with a twist or arm circles—prime your body for movement. Save static stretches (hamstring, calves, shoulders) for your cool-down.
4. Strength + Endurance Training
A strong lower body is key to explosive sprints and powerful serves. Squats, lunges, and calf raises build that base. Pair it with endurance training—interval runs, cycling, or rowing—to stay sharp in long rallies and three-set matches.
5. Recovery is Training Too
Rest days, hydration, and proper sleep are just as important as workouts. Add foam rolling or yoga to your recovery routine to keep muscles fresh and prevent overuse injuries.
Final Serve
Tennis fitness isn’t about grinding endlessly—it’s about training smart. Focus on core strength, quick feet, mobility, and recovery, and you’ll notice the difference in both performance and confidence.
Our Vacay Court Apparel collection is designed to move with you, keeping you comfortable on and off the court. Because when you feel good, you play better.