My First Serve: A Love-Hate Relationship with Tennis
I'll be honest, my early days on the court weren't all sunshine and roses. Remember those first awkward attempts at a serve? The ball bouncing harmlessly into the net, the frustrating whiffs... yeah, that was me. I was determined to succeed, but it felt like an uphill battle, and some days were tougher than others. The point is that consistent forearm strength is KEY in tennis—something I learned the hard way! So, whether you're a seasoned pro or just starting out, building forearm strength is crucial for improving your game. And that's exactly what we'll be tackling today. Let's get into the top 5 forearm workouts tennis players need to dominate the court!
young girl struggling to serve a tennis ball | Image: Supplied
Forearm Workout #1: Wrist Curls (The Classic)
This one's a tried-and-true classic for a reason! Grab a dumbbell (or a water bottle if you're at home), sit on a bench (or chair) with your forearms resting on your thighs. Let the weight hang down. Now, slowly curl your wrists upwards, squeezing your forearms. Lower slowly, and repeat. Aim for 3 sets of 10-12 reps. Listen to your body, tho. If it's screaming, stop! It's okay to take rest days. I used to push myself too hard, and ended up hurt more often than not. You don't want to injure yourself early on! This workout is fantastic for building overall strength and endurance.
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person doing wrist curls with dumbbells | Image: Supplied
Forearm Workout #2: Reverse Wrist Curls (The Unsung Hero)
Now, we're flipping the script! Reverse wrist curls work the opposite muscles, ensuring balanced forearm development. It's super important to work both sides of the forearm, or you'll end up with one stronger than the other. Keep the same position as before, but this time, curl your wrists downwards. Same rep range—3 sets of 10-12—and remember to control the movement, avoid using momentum. This'll be tough, but stick with it! You might feel a bit of a burn, but that's a good sign! Trust me. I know, it seems small, but it can drastically improve your game and make you stronger.
person performing reverse wrist curls | Image: Supplied
Forearm Workout #3: Forearm Plank (The Core-Arm Combo)
This one isn't just about forearms. Planking engages your entire core, improving your stability and balance on the court. I found it particularly helpful when I was young. Start in a push-up position, but instead of resting on your hands, rest on your forearms. Engage your core and maintain a straight line from head to heels. Hold for as long as you comfortably can—start with 30 seconds, and work your way up. Aim for three 30-second holds. This really helped me with my balance and precision on the court. And if you find it too easy, you can add variations or increase hold time. But be careful, it is really hard to master, and you may injure yourself early on.
person doing forearm plank | Image: Supplied
Forearm Workout #4: Grip Strength Exercises (The Secret Weapon)
Strong grips are essential for powerful serves and returns. A tennis friend of mine, actually, mentioned they did this all the time, and it dramatically improved their game. There are tons of options here! You can use a grip strengthener, squeeze a stress ball, or even try hanging from a pull-up bar. Aim for 3 sets of 10-15 reps. For beginners, even squeezing a tennis ball can be enough to begin with. You can gradually increase the resistance, it's not a race, it's about progress. Trust the process. And remember to have fun, otherwise this won't be sustainable!
person performing grip strengthening exercises | Image: Supplied
Forearm Workout #5: Farmer's Carry (The Full-Body Challenge)
Grab a pair of heavy dumbbells or kettlebells (or, even two filled water jugs!). Hold them at your sides and walk for a set distance or time. I find this useful, as it helps with the full-body strength needed to consistently perform at a high level. This is a fantastic full-body exercise that builds grip strength, forearm strength, and overall endurance. Start with lighter weights and gradually increase the weight and duration as you get stronger. 3 sets, 30 seconds per set. It looks easy, but it is really hard to hold on to those weights, you will feel the burn!
person performing farmer's carry | Image: Supplied
Wrapping Up: Your Game-Changing Forearm Routine
So there you have it! Five forearm workouts designed to help you smash those serves and dominate the court. Remember, consistency is key. Aim to incorporate these exercises into your routine 2-3 times a week, and remember to listen to your body and rest when needed. Don't forget to warm up before each workout, and cool down afterward. These workouts are not intended to replace advice from a qualified professional. Consult a doctor before beginning any new fitness programs. Now, go forth and conquer the court!
