Tennis is a game of fine margins, and it helps if your shots can pack a punch. Players such as Carlos Alcaraz and Jannik Sinner have cracked the code to unlocking limitless power in their forehands, backhands, serves, and smashes. While there are a number of ways in which you can improve your shot power, there are a few tried-and-true approaches to obtaining that power you’ve always dreamed of.
Spoiler alert: The answer is not simply swinging harder. This will result in poor developments in your game and the risk of unwanted injury to your wrist, elbows, obliques, shoulders, and other regions of your body.
Technique + Strength
If you look back at the best tennis players of all time, you’ll notice something about their game that the untrained eye isn’t capable of seeing. You’ll notice their technique is an inherent element of their playstyle, and that it dictates exactly how they move, where they place the ball, and how hard they hit at any given moment. Players such as Roger Federer and Rafael Nadal were able to have long, illustrious careers thanks to their honed techniques. Likewise, Novak Djokovic continues to be one of the best players in the world thanks to his playstyle and his commitment to longevity.
Improving Power with Technique
In tennis, you’ll notice that many players aren't exactly buff-looking, yet they are capable of hitting 140 mph serves and monstrous forehands. How is this possible?
While everyone’s way of playing is different, there are some objective ways of playing the game that can drastically improve your power. Tennis coaches will teach you the same things over and over because developing a consistent form and the correct technique is the key to mastering accuracy and explosive power.
Groundstrokes – The power you seek on the baseline starts with your commitment to moving your feet and getting into the right position to strike the ball. Most pros that play at the highest level have impeccable footwork and can get to virtually every ball. Players such as Alex de Minaur and Coco Gauff are renowned for their court coverage. The ability to position yourself behind the ball ensures you can swing without altering your technique, which, in most cases, involves staying low, having an early backswing, swinging low to high, striking through the ball, applying topspin, and finishing over your shoulder. This applies to both the forehand and backhand strokes.
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Serves – Contrary to what you might think, generating more power on your serve does NOT involve swinging harder at the ball. This can result in poor placement and, in some cases, injury to your wrist or shoulders (trust me). The fastest serves on tour are hit by players who have refined their techniques and hit the ball with a loose yet controlled swing motion. This truth applies to hitting overheads at the net, too. That said, everyone’s serve technique will look slightly different due to the varying heights of each player. Typically, taller players such as John Isner and Alexander Zverev will have an advantage.
Improving Power with Strength and Physical Training
If you’ve perfected your technique, congratulations! You’re that much closer to improving your power in your shots. While technique and footwork are the key factors to a powerful game, physical strength and conditioning can also prove very useful. But the important question is: What exercises can I do to improve my physical strength?
Simply going to the gym and pumping a bunch of iron might not target the muscle groups essential for playing tennis. Here’s a short, comprehensive list of exercises you can do to improve your power on the court:
Lower Body:
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Squats: Focus on building leg strength and stability, crucial for quick movements on the court.
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Lunges: Strengthen lower body and improve lateral movement.
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Squat Jumps: Boost explosive power and agility.
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Box Jumps: Enhance lower body strength and power with explosive movements.
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Lateral Lunges: Strengthen lower body and improve lateral movement.
Upper Body:
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Medicine Ball Throws: Improve power and mimic the kinetic chain used in specific tennis stances.
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Medicine Ball Slam: Develop explosive power and core strength.
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Tricep Dips: Enhance tricep strength, important for follow-through on shots.
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Plyometric Push-ups: Improve explosive upper body strength.
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Core:
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Plank: Strengthen core for power and stability.
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Russian Twists: Improve core strength and rotational power.
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Kettlebell Swings: Build power and improve core stability.
Agility and Speed:
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Agility Ladder Drills: Improve footwork and agility.
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Sprints: Improve speed and explosiveness.
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Interval Training: Mimic the stop-start motions of tennis.
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Rope Skipping: Improve cardio, reaction times, and balance.
Optimizing Your Gear for Enhanced POWER!
Last but not least, a great way to improve your power on the court is to make sure you are using the gear necessary to optimize speed and control in your game.
Racquet – Weight and Head Size
When optimizing power, the first thing to consider is the racquet. Racquets with more weight and a larger head tend to offer more power and forgiveness. More weight means more mass when striking the ball, and a larger head size allows the ball to sink deeper into the strings, creating a “trampoline” effect when swinging through the ball. Below are some tennis racquets featuring larger head sizes and heavier weights:
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Strings – Type and Tension
There are many types of strings. They come in different shapes as well as materials used to make them. Typically, “softer” strings strung at a lower tension result in enhanced power. Softer strings, like natural gut or multifilament, stretch and absorb energy when contact is made with the tennis ball. This energy is transferred back into the ball, sending it flying across with even more power. Likewise, the lower the string tension, the more the string acts like a trampoline to spring that ball back to your opponent’s side of the court. Below are some “soft” strings:
Another great way to improve your power is by applying led tape to the racquet you already own. Strategically placed led tape can make the racquet heavier, impoving the swing weight of the racquet, and making power more attainable with your current racquet.
Get More Power at Tennis Express!
Improving your power on the court is about more than just swinging harder—it’s a combination of technique, strength, and the right gear. Mastering footwork, positioning, and refined stroke mechanics will help you generate effortless power like the pros. Additionally, selecting the right racquet and strings can give you an extra edge in power and control. By focusing on these key areas, you’ll develop a stronger, more powerful game while minimizing the risk of injury and maximizing your potential on the court.
