Fitness Testing


Regular fitness testing is important for a Tennis player so that the areas to be improved can be identified and the training programme modified to suit the individuals needs.

If the training programme is correctly implemented, improvements in fitness become the norm, and the player may not appreciate the changes, this can be de-motivating for the player. Regular testing will show the improvement and motivate the player to continue with the programme.

The testing should be far enough apart to allow improvements to be shown, and frequent enough to allow modification of the programme. 12 weeks is recommended as a reasonable period, reducing to 6 weeks in high intensity programmes.

The tests used are those developed by the Lawn Tennis Association (LTA) and the United States Tennis Association (USTA). The advantage of using these tests are, that they have tested a large number of players and the norms for age and sex of the players is available. This enables a players individual test results to be compared to other Tennis players of the same sex and age.

The recommended Tests are:

LTA Tests

Multi Jump

Baseline Drill

Star Drill

Ball Throw

Bleep Test

Stand & Reach

Flexibility Tests

Sit & Reach


Shoulder Internal Dominant

Shoulder External Dominant

Shoulder Internal Non Dominant

Shoulder External Non Dominant

Muscle Strength & Endurance

Sit ups

Push Ups

Wide overhead Squat
Single Leg Squat

Grip Strength


Vertical Jump

Forehand Medicine Ball Throw

Backhand Medicine Ball Throw

Overhead Medicine Ball Throw

Reverse Medicine Ball Throw

20 ball service speed

Agility & Speed


20 Metre Run

40 Metre Run

Spider Run

Sideways Shuffle

Aerobic Endurance

1.5 Mile Run




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