This article is part of Racquet Sport Nation — a series of stories that explores the life-enhancing power of racquet sports, from tennis to pickleball to padel, today. Read the rest of the stories here.
While many of us are far from becoming top-ranked athletes, there’s plenty to learn from the pros when it comes to optimizing health and fitness. From Jannik Sinner’s muscle-building techniques to Novak Djokovic’s devotion to longevity, here are the fitness secrets these tennis pros use for peak performance.
Carlos Alcaraz
Fitness Game Changer: Sand Footwork Drills
Any pro tennis player has to play with agility, but Alcaraz can truly move. To do so at a high level, the 21-year-old performs lateral movement drills in the sand, teaching his feet to drive up from an unstable surface. This can help prevent ankle injuries and build strength in his calves and shin muscles.
Jannik Sinner
Fitness Game Changer: Landmine Rotations
Sinner has historically lacked the physical prowess of his competitors, so the 23-year-old has gone all in on strength and mobility work. He does landmine rotational exercises such as the hollow body landmine press, which builds upper-body power.
Novak Djokovic
Fitness Game Changer: Devotion to Longevity
Djokovic has been at the top of the game for good reason. His approach to fitness has long centered on longevity — prioritizing recovery, mobility, and nutrition as much as raw athletic performance — making him one of the most enduring competitors the sport has ever seen.
Whether you play tennis recreationally or simply want to move better and stay healthier, the training principles behind these pros — unstable-surface footwork, rotational strength work, and a long-game approach to recovery — offer practical lessons for athletes at every level.
