Advantage Tennis Clubs

  • Home
  • Our Clubs
  • Membership
  • Adult Game Arranging & Programs
  • Junior Programs
    • QuickStart
    • Junior Development
    • Advanced Training
  • Camps
  • Blog
  • Manhattan Plaza Racquet Club
    • MPRC Programs
      • MPRC Adult Game Arranging and Programs
      • MPRC Junior Programs
        • QuickStart
        • MPRC Junior Development
      • Camps
    • MPRC Management Team
    • MPRC Tennis Professionals
    • MPRC Facility
    • MPRC Membership
    • MPRC Rates
    • MPRC Directions
  • New York Tennis Club Indoors (NYTCI)
    • NYTC Programs
      • NYTCI Game Arranging and Adult Programs
      • NYTC Junior Programs
      • Camp
    • NYTC Tennis Professionals
    • NYTC Outdoor Membership
    • NYTCI Rates
    • NYTC Management Team
    • NYTC Directions
    • NYTC Facility
  • Roosevelt Island Racquet Club
    • RIRC Programs
      • Group Lessons
        • RIRC Group Lessons
        • RIRC Match Play Programs
        • RIRC USTA Tournaments
        • RIRC Club Championships
      • RIRC Junior Programs
        • RIRC Junior Development
        • RIRC High Performance
      • Camps
    • RIRC Management
    • RIRC Tennis Pros
    • RIRC Membership
    • RIRC Rates
  • QuickStart
Home > Tennis > The Surprising Connection between Burpees & Tennis!

The Surprising Connection between Burpees & Tennis!

July 22, 2015 By Xavier Luna

Connection between Burpees and Tennis

It turns out that the Burpee exercise you disliked (maybe hated?) in elementary school should still be part of your workout routine – especially if you play tennis. That’s because playing great tennis requires great stamina, flexibility, coordination and explosive power.


The Burpee delivers everything you need to step up your game.

Burpees engage your cardiovascular system and almost all of the body’s major muscle groups.  They work your arms, shoulders and chest as well as the legs and core – all key components of the strength you need on the courts. And if you remember them as a sweaty, burning, achy experience…you’re right!  But that’s what it takes to condition you for tennis.


A Quick Burpee How-To

Here’s what you need to know about doing Burpees and how to get the most out of your efforts.  And if you’re really pressed for time, Burpees are the answer!  This one exercise will give you tremendous benefits, even in a short workout. Using your own body weight provides plenty of resistance – and requires a lot of effort.

Stand up straight to begin.

Sink into a deep squat.  Bring your glutes to your calves and your hands to the floor in front of you.  Shift your body weight to your arms and press the floor away with your hands.  Then either jump back with both feet or step back one leg at a time.

Come into Plank. Firm your core, keep your hips almost as high as your shoulders and energize back through your inner heels.

Do one low push-up, working to reach a maximum low.  Then jump or step your feet up to your hands, and bring your glutes near your heels again. 

Leap up as high as possible, working to reach a maximum height, and land into the squat position again, softly and quietly.  Resist with your quads (thigh muscles) so the movement stays controlled.

Work your way up to 15-20 repetitions. Whew!

Once you’ve mastered that, here are some variations to play with.

try jumping forward instead of jumping straight up

bring your feet into a wide straddle while you jump up

do the push-ups one-handed

swap in a double push-up or a double jump

Improve your game with Burpees.

Warm up before tennis with a few sets of Burpees to raise your heart rate and prepare your body for further movement. The more Burpees you can work into your routine, the more power, strength and stamina you’ll develop.  And you’ll bring those physical advantages with you, every time you step onto the court!

Filed Under: Tennis

Manhattan Plaza Racquet Club

450 West 43rd Street
New York, NY 10036
212.594.0554
Email MPRC »
MPRC Membership »
Directions »

New York Tennis Club

3081 Harding Avenue
Bronx, NY 10465
718.239.7919
Email NYTC »
NYTC Membership »
Directions »

Roosevelt Island Racquet Club

281 Main Street
Roosevelt Island, NY 10044
212.935.0250
Email RIRC »
RIRC Membership »
Directions »

Advantage QuickStart Tennis Program Locations

The QuickStart Program »
Email QuickStart »
  • Facebook
  • Twitter

Copyright © 2023 • Advantage Tennis Clubs • Sitemap • Site designed by BrownDirect