Goblet squat
Stronger legs mean more force into the ground when you load to serve or chase a wide ball.
- leg drive
- balance
The library
84 lifts.
Every one earns its place.
This is the whole library CourtFit builds from. Each exercise carries the reason it belongs in a tennis player's week — if a movement cannot state what it does for your game, it is not in here.
The app is what decides which of these you do, on which day, at which load, and which ones your pain screen takes off the table. That part is the plan, and it is not on this page — the rules it follows are.
Lower body
Legs and hips: the ground force behind the serve and the first step.
20 exercises
Split squat
Single-leg strength is what lets you load one leg explosively on the serve and recover from lunging shots.
- leg drive
- balance
- power
Reverse lunge
Builds the braking strength you need when a stride takes you past the ball and you have to stop and reset.
- leg drive
- balance
- deceleration
Lateral lunge
Trains the lateral push and stick that defines fast, controlled side-to-side footwork.
- lateral strength
- deceleration
- balance
Step-up
Builds the vertical leg drive that contributes to a higher, more powerful serve.
- leg drive
- balance
Single-leg RDL
Strong, balanced hamstrings and glutes support forehand rotation and open-stance control.
- posterior chain
- balance
- hip rotation
Hip thrust
Powerful glutes extend the hips fast, which is the engine behind your serve and explosive first step.
- posterior chain
- leg drive
- power
Glute bridge
Teaches your glutes to fire on hip extension, the same drive that pushes you up into a serve.
- posterior chain
- leg drive
Cossack squat regression
Builds strength in the deep lateral range you reach on a wide, stretched-out get.
- lateral strength
- mobility
- balance
Calf raise
Strong calves give you the springy, stiff ankles that make split-steps and direction changes quick.
- ankle stiffness
- leg drive
Seated calf raise
Builds the endurance calf that keeps your feet lively deep into a long match.
- ankle stiffness
- repeat effort
Tibialis raise
The shin works during hard stops and quick changes of direction.
- ankle stiffness
- deceleration
Copenhagen plank regression
Adductor strength helps control the load of wide lunges and open-stance shots.
- lateral strength
- balance
Skater hop
Mirrors the explosive lateral push and stick of chasing a wide ball and recovering.
- lateral strength
- power
- landing control
Lateral bound
Develops the raw lateral power that gets you to the wide ball a half-step sooner.
- lateral strength
- power
- landing control
Pogo hop
Reactive ankle stiffness is what makes your split-step crisp and your first step quick.
- ankle stiffness
- power
- landing control
Drop step deceleration
Trains the braking control you need to stop on a dime and change direction without losing balance.
- deceleration
- landing control
- balance
Sled push
Builds joint-friendly leg drive and the repeat power you call on across long rallies.
- leg drive
- repeat effort
- power
Band lateral walk
Strong hip stabilizers keep your knees tracking well during the constant side shuffles of a point.
- lateral strength
- balance
Single-leg balance reach
Improves the one-leg balance you need to recover after stretching wide for a ball.
- balance
- ankle stiffness
- deceleration
Core / rotation
The trunk that turns hip drive into racquet speed.
16 exercises
Dead bug
Teaches your core to resist the backward arch used during the serve.
- anti extension
- balance
Bird dog
Builds the anti-twist trunk control that keeps your core solid through every stroke.
- anti extension
- anti rotation
- balance
Front plank
A stiff core transmits force between your legs and racket instead of leaking it through your spine.
- anti extension
Side plank
Strong obliques stabilize the trunk through the sideways forces of groundstrokes.
- lateral strength
- anti rotation
Pallof press
Resisting rotation builds the control that lets you brake your trunk precisely after a big swing.
- anti rotation
Cable chop
Mirrors the hip-led rotation that drives pace on your forehand and serve.
- trunk rotation
- hip rotation
- power
Cable lift
Trains the upward rotational drive that takes your racket up and through the serve.
- trunk rotation
- hip rotation
- power
Half-kneeling cable lift
Isolates the trunk rotation of the serve so you learn to turn from the core, not the lower back.
- trunk rotation
- hip rotation
- anti rotation
Med ball rotational throw
Directly rehearses the explosive hip-and-trunk rotation that powers your groundstrokes.
- trunk rotation
- hip rotation
- power
Med ball scoop toss
Builds the upward rotational snap that helps generate topspin and lift on aggressive groundstrokes.
- trunk rotation
- hip rotation
- power
Med ball slam
Trains the overhead-to-down power sequence that resembles snapping into a serve.
- power
- anti extension
Suitcase carry
Anti-tip core strength stabilizes your trunk during one-handed swings and helps your grip endure.
- anti rotation
- grip control
- lateral strength
Farmer carry
Builds the durable grip and posture that keep your racket hand strong late into a match.
- grip control
- repeat effort
- posterior chain
Hollow hold regression
Builds front-core tension against the backward arch used during the serve.
- anti extension
Bear crawl
Builds the coordinated, twist-resisting core that keeps you stable while moving in every direction.
- anti rotation
- scapular control
- balance
Tall-kneeling anti-rotation press
Teaches the core alone to resist twisting forces, sharpening control through your strokes.
- anti rotation
Upper / shoulder
Pressing and pulling that keeps the serving shoulder balanced.
18 exercises
Push-up
Builds the pressing strength and shoulder stability behind firm volleys and a sturdy serve arm.
- scapular control
- shoulder stability
Incline push-up
An entry point to pressing strength that supports volley control and shoulder health.
- scapular control
- shoulder stability
Single-arm dumbbell row
Back strength balances all the front-side serving load and powers a strong two-handed backhand pull.
- scapular control
- posterior chain
- grip control
Cable row
Builds the pulling strength and posture that support backhand drives and a balanced shoulder.
- scapular control
- posterior chain
Band row
A portable way to build the back strength that keeps your shoulders balanced and your backhand solid.
- scapular control
- posterior chain
Face pull
Strengthens the back of the shoulder to balance repeated serving and overhead work.
- scapular control
- shoulder stability
Band pull-apart
Sets and stabilizes the shoulder blades, which supports both the backhand pull and serving posture.
- scapular control
- shoulder stability
Reverse fly
Strengthens the back of the shoulder for repeated serving and overhead work.
- scapular control
- shoulder stability
Y-T-W raise
Strengthens the small muscles that control the shoulder blade, key to a healthy serving shoulder.
- scapular control
- shoulder stability
Scapular wall slide
Grooves the overhead shoulder mechanics that keep your serve smooth and pain-free.
- scapular control
- shoulder stability
- mobility
Serratus wall slide
Activates the muscle that keeps the shoulder blade anchored when you reach overhead to serve.
- scapular control
- shoulder stability
Band external rotation
Builds rotator-cuff control for the repeated rotation of serving.
- shoulder stability
- scapular control
Band internal rotation
Balances the inner rotators that decelerate the serving arm after ball contact.
- shoulder stability
- scapular control
Half-kneeling landmine press
Builds overhead pressing power in a joint-friendly angle that carries over to the serve.
- shoulder stability
- scapular control
- power
Dumbbell floor press
Builds firm pressing strength for volleys while keeping the shoulder in a safe, supported range.
- shoulder stability
- scapular control
Bottom-up kettlebell carry
Forces the shoulder stabilizers and grip to work together, exactly what a stable serving arm needs.
- shoulder stability
- grip control
- scapular control
Prone trap raise
Strengthens the lower traps that stabilize the shoulder blade through the overhead serve motion.
- scapular control
- shoulder stability
Scapular push-up
Trains the shoulder blade to glide and anchor properly, a foundation for a healthy serving shoulder.
- scapular control
- shoulder stability
Forearm / wrist
The tendons the forehand loads hardest, trained on purpose. If yours already hurt, read how the app gates around that first.
8 exercises
Wrist extension eccentric
Loads the tendons most stressed on the forehand, building durability against tennis elbow.
- forearm durability
- grip control
Wrist flexion controlled
Balances the forearm so the wrist stays strong and stable through contact on groundstrokes.
- forearm durability
- grip control
Forearm pronation/supination
Strengthens the forearm rotation used for topspin and racket control.
- forearm durability
- grip control
Finger extension band
Balances all the gripping you do by training the opposite muscles, easing elbow strain.
- forearm durability
- grip control
Low-intensity grip squeeze
Builds the grip endurance that keeps your racket control steady through long matches.
- grip control
- forearm durability
Rice bucket open/close
Builds all-around forearm endurance and tendon health to keep the elbow and wrist robust.
- forearm durability
- grip control
Wrist radial/ulnar deviation
Strengthens the wrist in the side-tilting angles it holds through contact on every stroke.
- forearm durability
- grip control
Isometric wrist extension hold
Isometric holds are a gentle way to load and soothe tennis-elbow tendons between harder sessions.
- forearm durability
- grip control
Mobility
Range the strokes need before load is added to it.
12 exercises
Thoracic open book
Frees up the upper-back rotation that lets you turn fully into your strokes and serve.
- mobility
- trunk rotation
Quadruped thoracic rotation
Improves the upper-back mobility needed for a full shoulder turn on groundstrokes.
- mobility
- trunk rotation
Hip 90/90
Opens the hip rotation you draw on to load and turn during open-stance forehands.
- mobility
- hip rotation
Couch stretch
Loose hip flexors let you extend the hips fully on the serve and run without tightness.
- mobility
Ankle dorsiflexion mobilization
Better ankle bend lets you load and change direction smoothly without rolling onto the toes.
- mobility
- ankle stiffness
Pec doorway stretch
Opening a tight chest restores the shoulder position needed for a full, healthy serve.
- mobility
- shoulder stability
Lat stretch
Loosens the lats so your arm can reach fully overhead for the serve and smash.
- mobility
Shoulder CARs
Builds controlled, usable shoulder range that supports a smooth, durable serve.
- mobility
- shoulder stability
Hip CARs
Develops controlled hip range that supports loading and rotating for groundstrokes.
- mobility
- hip rotation
Adductor rockback
Opens the inner thigh so you can lunge wide for the ball without straining the groin.
- mobility
- lateral strength
Hamstring floss
Mobile hamstrings let you bend for low balls and sprint without tightness.
- mobility
Calf stretch bent/straight knee
Supple calves and ankles move freely for quick footwork and reduce lower-leg strain.
- mobility
- ankle stiffness
Conditioning
Repeatable movement for the third set.
10 exercises
Jump rope intervals
Builds the light, springy footwork and repeat-effort fitness you rely on across a match.
- repeat effort
- ankle stiffness
- aerobic base
Bike intervals
Trains the repeat-sprint engine of racket sports: hard points followed by short recoveries.
- repeat effort
- aerobic base
Court shuttle template
Directly rehearses the sprint-stop-change pattern that defines movement during rallies.
- repeat effort
- deceleration
- lateral strength
Tempo bike
Builds the aerobic base that helps you recover between points and stay sharp late in matches.
- aerobic base
- repeat effort
Agility ladder low-intensity
Sharpens the quick, precise foot patterns that get you set in position for every shot.
- ankle stiffness
- balance
- repeat effort
Split-step rhythm drill
Times and sharpens the split-step that launches every reaction to your opponent's shot.
- ankle stiffness
- balance
- deceleration
Lateral shuffle decel drill
Trains the controlled side shuffle and brake you use covering the baseline corner to corner.
- lateral strength
- deceleration
- repeat effort
Forward-backpedal change drill
Rehearses the run-in-then-recover footwork you use approaching the net and retreating for a lob.
- deceleration
- repeat effort
- balance
Shadow swing conditioning
Conditions you in the exact movement and swing patterns of a point, building match-specific fitness.
- repeat effort
- aerobic base
- hip rotation
Medicine ball serve rhythm drill
Grooves the leg-trunk-arm chain of the serve while building repeatable power under light fatigue.
- power
- hip rotation
- repeat effort
Knowing the lifts
is not the plan.
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