Why tennis players move like no other athletes

Each morning on Daniel Island, long before the stands fill at the Credit One Charleston Open, the local courts are already buzzing. Players in their 50s, 60s, and even their 70s are lunging, pivoting, and chasing balls with impressive speed and agility. As a strength and conditioning coach working with several local tennis players, one thing has become immediately clear to me: tennis players move exceptionally well. 

From a functional movement perspective, they already possess many of the qualities coaches spend years trying to develop in athletes. 

For example, nearly every tennis player I train performs an excellent split squat. That’s not something they’ve practiced in the gym – it’s a natural result of the sport itself. Tennis requires constant lunging, single-leg balance, and rapid changes of direction. Over time, the body adapts to those patterns. 

You can also see it in their hamstring strength and their ability to generate power from the ground up. When a player pushes off to chase a ball, they’re using what coaches often call “triple extension” – the ankle, knee, and hip working together to propel the body forward. 

Another interesting observation is upper body strength. While tennis players may not be doing strict pull-ups, the constant swinging of the racket develops impressive pulling strength and shoulder stability. Many of the players I work with perform band-assisted pull-ups quite well because their upper backs are already conditioned from years on the court. 

In other words, tennis builds an excellent foundation of movement. 

Where strength training becomes a true advantage is in building on that foundation. 

When tennis players get stronger, everything improves on the court. They push off faster, reach balls more explosively, and recover quicker between points. Most importantly, they maintain their performance deeper into long matches and tournaments. 

One tool I’ve been using with several players is short: 10-second sprint efforts on the EchoBike. Initially, many struggle to produce much power. But as their strength improves in the gym, their ability to generate force during those short bursts increases dramatically. 

That same explosive power transfers directly to the court. 

Strength training also plays a major role in injury prevention. Stronger muscles support joints, protect tendons, and help players tolerate the constant cutting, twisting, and acceleration required in tennis. 

The other critical piece many recreational players overlook is fueling. 

Tennis tournaments often involve multiple matches in a single day, sometimes in the heat and humidity we experience here in the Lowcountry. Proper hydration, electrolytes, nutrition, and sleep become essential for maintaining performance. 

I recently worked with a client preparing for a weekend tournament to develop a fueling and recovery strategy for back-to-back matches. When athletes understand how to hydrate and refuel properly, their performance and recovery improve dramatically. 

Tennis is one of the greatest sports for longevity. It challenges the body, sharpens the mind, and keeps people moving well for decades. Add smart strength training, proper conditioning, and good fueling habits, and players can stay strong, fast, and competitive for many years to come. 

That’s the BK Way. 

Ben Kelly is a Daniel Island resident and founder of BKAthletics with more than 30 years of experience in sports and fitness.