Racquet Sport General Preparation
- Kristin Prosowski
- Jul 12, 2024
- 2 min read
Updated: Jul 17, 2024
Racquet sport participation is common in the US, especially with the surge of pickleball over the past few years. Furthermore, tennis is played by individuals across the entire lifespan; while sports like padel are currently increasing in popularity.
For newcomers, there is no better way to prepare for the demands of racquet sport than gradually easing into the sport itself. Initially, I’d recommend 1-2x/week for moderate amounts of time (45-60 minutes), prior to gradually increasing participation volume to the desired amount over 2-3 months. Initially, avoiding back to back days is a good rule of thumb.
Putting a gradual participation progression aside, the next best way to prepare for the demands of a racquet sport is to condition your body with resistance training exercises. By doing so, you’re able to build the strength/power of your muscles, increase the stiffness of your tendons, improve the density of your bones, and condition your joints to tolerate more stress. We recommend general exercises primarily, but acknowledge the benefit of including a few exercises with a specific nod to racquet sports as well.
General exercises include:
Squat (thighs/quads, glutes, low back)
Single Leg Deadlift / RDL (thighs/hamstrings, glutes, low back)
Row (upper back)
Push Up (chest, shoulders)
Calf Raise (calves)
The above exercises each train multiple muscle groups per exercise (except calf raises), which increases the efficiency of the individual’s time spent in the gym. Calf raises are an isolation exercise, but generally fit in this category nonetheless. With the amount of low-level plyometrics that court sport athletes are exposed to, training the calves is critical for both performance and injury-risk reduction.
We recommend performing 2-3 sets of each exercise for 6-8 reps, using a weight that leaves 2-3 repetitions in reserve (reps that could’ve been performed, but weren’t) at the end of each set.
Specific exercises include:
Face Pull (posterior rotator cuff)
Forearm Rotation (forearms)
The above exercises train the shoulder blade/posterior rotator cuff and forearm musculature, respectively. Both of these areas are worked quite hard during racquet sports and may benefit from targeted loading to potentially reduce the risk of shoulder and elbow/wrist injury. For the forearm rotation exercise, make sure to train both sides separately as shown.
We recommend performing 2-3 sets of each exercise for 8-12 reps, using a resistance that leaves 1-2 repetitions in reserve (reps that could’ve been performed, but weren’t) at the end of each set.
Ideally, these exercises or a variation of them should be performed 1-2x/week, year round. If performed on the same day as racquet sport participation, we recommend performing them afterwards.
Reach out to one of Evolution Physical Therapy & Fitness’ skilled coaches/clinicians if you are a racquet sport athlete and sustain an injury or have questions about implementing this program!
This is such a practical breakdown — the advice on starting with just 1–2 sessions per week and skipping back-to-back days is something I wish I'd followed when I first picked up a racquet! I ended up overdoing it early on and dealing with elbow soreness for weeks. The distinction between general and sport-specific exercises is really eye-opening too; I never thought about calf raises being so critical until I started noticing fatigue in long rallies. It's a great reminder that smart preparation beats raw enthusiasm every time. Interestingly, HR specialists at New Assignment Help often highlight the same principle in workplace wellness programs — building fitness habits gradually leads to far better long-term outcomes than intense bursts of effort.…
This is such a practical and well-structured guide! The point about starting with just 1–2 sessions per week and avoiding back-to-back days really resonates — so many beginners (myself included) jump in too hard and end up sore or injured within the first month. The breakdown of general vs. specific exercises is especially helpful; knowing that squats, rows, and calf raises lay the foundation before you even pick up a racquet makes the training feel much more purposeful. It's a good reminder that success in any discipline, whether it's sport or academics, comes down to smart preparation and consistent effort — something students using Business Assignment Help UK often learn too, as structured guidance and gradual skill-building are just as…
That’s an insightful post about racquet sport preparation! The emphasis on general fitness, coordination, and mental focus really highlights how comprehensive training can enhance performance. It’s a great reminder that preparation off the court is just as crucial as practice on it.
For many busy students or professionals, finding the right balance between training, studies, and other responsibilities can be tough. That’s why some people choose to pay someone to take my online class for me, allowing them to stay focused on their athletic goals while keeping up with academics. It’s all about managing priorities effectively and staying committed.
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