Wimbledon’s newest champion and World No. 1 tennis star, Jannik Sinner, follows a carefully designed training routine to stay at the top of his game. While tennis players travel the world for back-to-back tournaments, staying physically sharp is non-negotiable—and Sinner makes time for intense gym sessions tailored to match the demands of elite-level tennis.
Unlike traditional bodybuilding workouts, Sinner’s gym time isn’t about building muscle for appearance. Instead, his sessions are built around tennis-specific movements that help improve power, endurance, and mobility on the court.
Core Strength: The Foundation of Explosive Tennis
Tennis requires strong rotational power, especially in the core, to make strokes faster and more precise. Sinner dedicates a major portion of his training to this area. He regularly performs landmine rotations, medicine ball woodchoppers, and variations of dead bugs—all designed to build strength through twisting and lateral movements.
Sinner changes the angle and position of woodchoppers to challenge his core differently each time. Sometimes he adds a lunge, sometimes he stays still, focusing on control. These exercises simulate real tennis movements, allowing players like Sinner to hit 100 mph shots repeatedly, even in long matches.
Resistance Bands for Strength and Joint Safety
Given the stress placed on their joints, tennis players often avoid heavy lifting with barbells. Sinner opts for resistance bands instead, which are safer on the joints but still effective at building strength.
He uses bands to train movements that match his on-court needs. For example:
- Triceps extensions and shoulder presses help generate power for serves and volleys.
- Wrist flexion and extension exercises build forearm strength, key for precise shots during long rallies.
- Band pull-aparts improve shoulder mobility, aiding his ability to return wide shots.
To boost agility, Sinner also uses resistance bands during lateral shuffles, sprints, and backpedals—all of which mimic the quick footwork required during a match.
Medicine Ball Throws: A Creative Power Move
Sinner also adds unique exercises to keep his training sharp. Using a weighted medicine ball about the size of a football, he mimics his serve motions by throwing the ball from various angles. Holding his arm at 90 degrees, he throws the ball up and back or down and back, working his shoulders and wrists.
This movement builds upper-body strength while directly simulating the muscle action of a tennis serve, giving him more power and better control on court.
Jannik Sinner’s gym routine shows how modern tennis champions train smarter, not just harder. His workouts are built for function, helping him move better, recover faster, and stay dominant throughout the grueling tennis calendar.
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