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What is the difference between Bfit forTennisSM and the workout that I do now?

How does my body affect my tennis game?

What improvements can I expect in my tennis game?

What are muscle imbalances and how do they affect my tennis game?

Do you provide tennis lessons?

How do I prevent shoulder injuries?

What is the difference between Bfit for TennisSM and the workout that I do now?
Bfit for Tennis will help condition your body for the physical demands of the game. Many people I know lift weights to improve their game, but they do not address flexibility or agility or other elements of the game. Lifting weights only can actually decrease flexibility and hurt a player's swing and ultimately his game. Worse, training improperly can increase the risk of injury. According to The USTA, a tennis-specific conditioning program should including the following components flexibility, strength, endurance, power, agility, speed, body composition, and aerobic capacity. A workout that does not address all these physical elements will not help you achieve the results you desire.

How does my body affect my tennis game?
Tennis is one of the most physically demanding sports. Remember, it is your body that has to move to the ball and then swing the racket. Your body dictates your tennis ability and outcome. Muscular imbalances, and lack of strength or flexibility will create restrictions in your tennis swing and therefore affect performance, soreness, and injuries. A tennis match requires flexibility, strength, endurance, power, agility, speed, body composition, and aerobic capacity. These physical requirements affect your swing in the following ways:


  • Flexibility will allow for greater rotation and therefore increase racket speed and ball velocity.
  • Tight hip flexors are common and can affect upper body rotation and lower back pain.
  • Flexibility improves swing efficiency.


  • A strong core controls body movements and is essential for open-stance forehands.
  • Increasing overall body strength will help with increasing ball velocity.
  • Good grip strength will help with off center shots.
  • Building strength in the Forearm flexors and extensor will help with wrist and elbow injury prevention.


  • Swinging power comes from the lower body.
  • Momentum must be transferred through a stable trunk to the upper body.

Aerobic & Anaerobic

  • Both aerobic and anaerobic fitness are required. A typical volley lasts 5 seconds and requires anaerobic fitness, but the typical rest period between points is just 25 seconds. This requires aerobic fitness.
  • Endurance will help you maintain focus throughout a match.


  • Agility is crucial for good court movement.
  • Agility is the most important physical fitness component in predicting a player's ranking.


  • Common imbalances in the muscles are often the cause of injury or soreness.
  • To hit with more control a player needs to maintain center of gravity.

What improvements can I expect in my tennis game?
Every player is different so results will vary, however, research studies conducted on a group of collegiate tennis players found that the average player can achieve the following:

  • 35% increase in velocity
  • Move quicker on the court
  • Reach further for shots
  • Higher overall level of play
  • Less fatigue
  • More energy
  • Lean muscle weight increase by 4 Lbs
  • Fat weight decrease by 3 Lbs

What are muscle imbalances and how do they affect my tennis game?
Life in general, as well as the game of tennis, creates imbalances in our body. For example, the right side may be stronger than the left side. On the simplest level, muscle balance means that your left arm is just as strong as your right arm. Fitness experts like to compare muscle imbalance to a car with improper alignment. The car looks fine, but over time, the imbalance begins to affect performance. If you are hitting 200 balls a week on the courts in an effort to improve your game, you are going to start developing muscle imbalances based on the uneven pushing and pulling necessary for the swing. If you don't do something to counteract those imbalances, they are going to make it hard to perform at your peak level and will likely lead to injury.

Do you provide tennis lessons?
We do not provide tennis lessons. We condition your body for the tennis game. Tennis lessons will help you develop your tennis skills. We will help you move faster, hit the ball harder, and play with less injury. To play your best you need to condition your body as well as take lessons. We work with several tennis professionals in the area. Please reference the affiliate section of our website.

What does the Tennis WorkoutSM consist of?
The Tennis WorkoutSM consists of a warm up, followed by the strength and cardio stations and ending with the flexibility stations. The breakdown is as follows:

Warm up - 1 Station for 5 - 7 minutes

  • Spinning bike or Jogging Square
Strength and Cardio — 19 Stations for 21 minutes
  • 6 For Your Lower Body
  • 6 For Your Upper Body
  • 4 For Your Core
  • 1 Tennis Coordinating Movements
  • 1 Balance
  • 1 Agility
Flexibility — 15 Stations for 14 Minutes
  • for your lower body
  • for your upper body
  • for your core
  • rotating station

How do I prevent shoulder injuries?
The tennis game demands a lot from the shoulder. Several research studies have indicated a relationship between the loss of shoulder internal rotation flexibility and the number of years a player has competed. This loss of shoulder flexibility appears to get worse with longer periods of play. Building strength in the rotator cuffs while improving shoulder flexibility can reduce injuries


The Workouts

Bfit for Golf

Bfit for Tennis

Bfit for General Conditioning