Shoulder Prehab for Tennis Players

As tennis players, we rely heavily on our shoulder muscles—especially during serves and overhead shots. While raw shoulder strength alone won’t add power to these strokes, maintaining strong, resilient shoulders is crucial for preventing overuse injuries and staying healthy on the court. To help you build a smart shoulder-care routine, we spoke with Hilaire Ball, Fitness Director at Southern Trace Country Club in Shreveport, Louisiana, and a NASM Certified Nutrition Coach. She shared her top shoulder prehab strategies, including key exercises to warm up, strengthen, and cool down this essential joint.

Shoulder Prime Time

Warming up properly before tennis is essential for injury prevention, especially for the shoulders. Keeping a light resistance band in your tennis bag to use before your match, lesson or clinic is a great go-to for warming up those muscles.

Resistance Band Warm-Up Routine

1. Overhead Band Lift (10 reps)

• Stand tall and hold the band with hands, elbows, and shoulders aligned in a straight line.

• Raise the band overhead, bringing your arms inline with your ears.

• Rotate your knuckles so they face the floor on the way down and the ceiling on the way up.

• Keep your core engaged and arms straight throughout the movement.

2. Downward Pull-Apart (8 reps)

• Lower your arms so they are perpendicular to the floor with knuckles facing down.

• Pull the band outward, away from the midline of your body, keeping your arms straight.

• Control the return to the start position.

3. Chest-Level Pull-Apart (8 reps)

• Bring the band forward at chest height, arms parallel to the floor.

• Pull your arms straight out to the sides, keeping elbows extended.

• Maintain level shoulders and avoid arching your back.

4. Overhead Pull-Apart (8 reps)

• Lift the band overhead again with knuckles facing the ceiling.

• Keep your arms in line with your ears.

• Pull the band outward while keeping elbows extended.

• Return to the starting overhead position with control.

5. Shoulder Mobility Pass-Throughs (4–6 reps)

• Widen your grip beyond shoulder width—wider if your shoulders feel stiff.

• Start with arms down, knuckles facing the floor.

• Keeping arms straight, smoothly lift the band overhead and continue moving it behind you.

• Gently pull the band apart as it clears your head and moves down your back.

• Reverse the movement, bringing it back over your head to the starting position.

• If you feel discomfort:

  • First, widen your grip.

  • If that doesn’t help, use a lighter band or stop the exercise.

Safety Tips

• Start with a lighter band and gradually increase resistance as you get stronger.

• Stop immediately if you feel any sharp or uncomfortable pain in your shoulders.

Targeted Shoulder Strength Routine (3 Sets of 12–15 Reps Each)

Once you’ve completed your band warm-up, you’re ready to move into dumbbell work. These five exercises target all three heads of the shoulder—the anterior (front), lateral (side), and posterior (rear) deltoids.

If you’re new to any of these movements, start with light weights and focus on form.

1. Arnold Press (Medium Weight)

A dynamic variation of the shoulder press that hits multiple angles of the deltoids. Begin with your palms facing you at shoulder height, then rotate them outward as you press overhead. Lower with control.

2. Diagonal External Rotation Across the Body (Light Weight)

Hold a light dumbbell in one hand at your opposite hip. Rotate the arm diagonally upward and outward, finishing above shoulder level. This targets the external rotators and posterior shoulder muscles.

3. Diagonal Internal Rotation Across the Body — Back Hand (Light Weight)

Start with the dumbbell held slightly behind your body at hip height. Move the arm diagonally upward across your chest, keeping the elbow soft but controlled. This strengthens internal rotators and the anterior deltoid.

4. Front Raise (Light Weight)

Hold dumbbells at your sides with palms facing your thighs. Raise both arms straight in front of you to shoulder height, then lower slowly. This isolates the front deltoid.

5. Deltoid Rotation (Extra Light Weight or No Weight)

Stand tall with elbows bent 90 degrees at your sides. Rotate your arms outward and inward while keeping elbows pinned. This strengthens the rotator cuff and improves shoulder stability.

Stretch and Reset

Finish your shoulder workout with a few effective stretches. Start by lying back on a stability ball so it supports your head, neck, and shoulders. Lift your hips so your body forms a straight line, keeping your glutes engaged. Hold each of the following stretches for 30–60 seconds.

T-Stretch: Open your arms out to the sides in a “T” position and let them gently fall toward the floor as far as they comfortably can.

Overhead Stretch: From there, bring your straight arms up and overhead, aiming to align them with your ears.

Goal-Post Stretch: Returning to the overhead position, bend your elbows to 90 degrees so your arms form a “goal-post” shape.

Hit the Courts with Confidence

Keeping your shoulders healthy isn’t just about avoiding pain—it’s about giving yourself the freedom to play your best tennis with confidence. By integrating these warm-up, strength, and mobility exercises into your regular routine, you’ll build the stability and resilience your shoulders need for a long and healthy tennis career.