FSHP Academy
Racquet Sports S&C — all lessons

Module 1 – Assessment & Evaluation

Assessment protocols for racquet-sport athletes

Module 2 – Sport-Specific Movements

Movement patterns unique to racquet sportsMulti-directional load and movement analysis

Module 3 – Strength Training

Strength exercise selection and integration

Module 4 – Power & Explosive Training

Upper- and lower-body power for racquet sports

Module 5 – Speed, Agility & COD

Speed, agility and change-of-direction drills

Module 6 – Endurance & Conditioning

Conditioning for match play: interval and sport-specific methods

Module 7 – Overtraining & Recovery

Overtraining, load monitoring and recovery strategies

Module 8 – Practical Application

Racquet-sport S&C case studies and programme design

Strength exercise selection and integration

Strength training for racquet-sport athletes — lower-body, trunk rotation, shoulder and forearm robustness, unilateral balance and in-season integration.

Advanced Evidence: Established consensus 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Select strength exercises for racquet sports
  • Address shoulder and forearm robustness
  • Manage dominant-side asymmetries
  • Integrate strength in-season

Before this lesson

Why this matters

Strength supports movement speed, stroke power and injury resilience.

NeedExercises
Lower bodySplit squat, lateral lunge, RDL, step-up
TrunkCable chops, anti-rotation, med-ball throws
ShoulderExternal rotation, prone Y/T, push-up plus [kibler2013]
ForearmWrist extension/flexion, pronation/supination [coombes2015]
UnilateralSingle-leg RDL, step-downs

S&C principles for tennis [reid2008]; strength underpins performance [suchomel2016].

Integration

2–3 sessions off-season, 1–2 in-season; schedule around tournaments.

Common mistakes and misconceptions

Case study

A junior tennis player with recurring shoulder soreness adds external rotation and scapular work three times weekly. Serve speed is maintained and soreness resolves.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Technical needs verification — opens a YouTube search

Strength exercise selection and integration

racquet-sport S&C coaches and federations (search)

You will understand: strength exercise selection and integration

Why: Practitioner content; verify the specific video.
Technical needs verification — opens a YouTube search

Strength and conditioning in practice

racquet-sport S&C coaches and federations (search)

You will understand: applied S&C sessions

Why: Practitioner content; verify the specific video.

Knowledge check

Knowledge check · 0/5

1. Shoulder robustness work for racquet players includes…

Answer B. Rotator cuff.

2. Asymmetry in racquet athletes is…

Answer B. Context.

3. Reid & Schneiker (2008) reviewed…

Answer B. Tennis S&C.

4. Forearm strength helps with…

Answer B. Elbow.

5. In-season strength is typically…

Answer B. Maintenance.

Short-answer & application questions

  1. Design a strength programme for a junior tennis player.
  2. Plan shoulder robustness work.
  3. Address an asymmetry.

Key takeaways

  • Lower-body strength supports movement, lunges and decelerations.
  • Shoulder external rotators and scapular muscles need targeted work.
  • Forearm and grip strength support stroke loads.
  • Train both sides; manage dominant-side asymmetries.

Connected topics

racquet sports

Upper- and lower-body power for racquet sports

corrective exercise

Shoulder

corrective exercise

Elbow and wrist

References

  1. Reid M, Schneiker K (2008). Strength and conditioning in tennis: current research and practice. Journal of Science and Medicine in Sport, 11(3):248–256. Narrative review check pending
  2. Kibler WB, Ludewig PM, McClure PW, et al. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the ‘Scapular Summit’. British Journal of Sports Medicine, 47(14):877–885. doi:10.1136/bjsports-2013-092425 Guideline check pending
  3. Coombes BK, Bisset L, Vicenzino B (2015). Management of lateral elbow tendinopathy: one size does not fit all. Journal of Orthopaedic & Sports Physical Therapy, 45(11):938–949. Narrative review check pending
  4. Suchomel TJ, Nimphius S, Stone MH (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10):1419–1449. Narrative review check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.