TRAIN LIKE A TENNIS PRO THIS WIMBLEDON SEASON 

Published: 07/07/2026 | By: Alex Courbat

Wimbledon fortnight has a habit of turning even the most casual viewer into a self-appointed expert. One minute you're eating strawberries on the sofa, the next you're convinced you could return a Sinner serve if you really put your mind to it. 

We're not here to dampen that energy. We're here to help you do something with it.

The good news? You don't need Centre Court, a personal coach or a kit bag full of expensive gear to start training like the pros. You need a racket, a bit of space and the willingness to spend twenty minutes working on the basics.

If SW19 has got you inspired, here's a beginner-friendly training plan that builds real tennis fitness, sharper technique and better match awareness – without overcomplicating things.

Watching Wimbledon inspires thousands of people to pick up a racket each year, and coaches consistently recommend focusing on movement, consistency and repetition before worrying about power.

Shadow swings to build technique before you hit a ball 

Every professional spends countless hours refining their swing without a ball in sight. Shadow swinging allows you to groove your forehand, backhand and serve while focusing solely on body position and timing. 

Perform 10 slow repetitions of each stroke, paying attention to your balance, racket path and follow-through. Once your movement feels natural, increase the speed while keeping your technique under control. 

Think of it as rehearsing the movement before performing it in a match. 

The wall rally for touch and consistency 

Every tennis club (and if you try hard enough, every house) has one underrated MVP: the practice wall. A wall never gets tired, never misses a session and sends every shot straight back.  

Spend 10 to 15 minutes rallying against it, aiming for smooth, controlled contact rather than power. 

Challenge yourself with: 

• 50 consecutive forehands 

• 50 consecutive backhands 

Alternating forehands and backhands for as long as possible. Track your best score each session. Improvement often comes from beating yesterday's numbers, not someone else's. 

Cone footwork drills because tennis starts with your feet 

Watch any long Wimbledon rally and you'll notice the winning shot usually begins with great movement. 

Place four cones – or even water bottles – in a square around three metres apart. Shuffle sideways, sprint forwards, backpedal and recover to the middle before changing direction again. 

Work for 20 seconds, rest for 40 seconds, then repeat for eight rounds. 

These simple drills develop lateral speed, balance and the split-step habits that make every shot easier. 

Mini tennis for touch and control

Mini tennis is how many professionals begin their warm-up, and it's one of the fastest ways for beginners to improve. 

Using only the service boxes, rally gently with a partner while focusing on clean contact, placement and control rather than power. 

It's surprising how much better your full-court game becomes once you learn to slow things down. 

Serve ladders to turn your serve into a weapon 

The serve is the only shot you control from start to finish, yet many beginners treat it like a lottery. Place three targets in the service box: 

• Wide 

• Body 

• Down the T 

Aim to hit each target five times before moving on. Don't worry about serving at full pace. A reliable serve that lands consistently is far more valuable than one spectacular ace followed by three double faults. 

Interval sprints for match fitness 

Tennis isn't continuous running. It's a stop-start sport built around repeated bursts of explosive movement. Copy that pattern with interval training: 

• Sprint for 30 seconds 

• Walk for 30 seconds 

• Repeat for 10 to 15 minutes 

This builds the endurance you'll need to keep moving well deep into a long match.

Match play, because drills only take you so far 

Practice builds technique. Matches build tennis players. Set aside one session each week to play proper games, keep score and experience the pressure of serving at break point or closing out a tight set.

This is where your movement, consistency and decision-making come together.

Recovery: the part most beginners overlook 

The professionals aren't just exceptional trainers – they're exceptional recoverers. After every session, spend five to ten minutes stretching your calves, hamstrings, hips, shoulders and forearms. Stay hydrated, prioritise sleep and give yourself at least one or two recovery days each week. 

Adding two short strength sessions focusing on your core, glutes and shoulder stability can also help reduce injury risk while making you a stronger, more balanced player. 

Training consistently beats training relentlessly.

The Wimbledon effect is real – make the most of it  

There's something about Wimbledon that makes people want to dust off their racket and head to the nearest court. Use that motivation while it's fresh. 

Choose two or three of these drills and practise them twice a week. Within a month you'll notice cleaner ball striking, better movement and more confidence during points. 

You won't be stepping onto Centre Court anytime soon – but you'll be playing smarter, moving better and enjoying every rally a lot more. 

After all, every great player started by simply picking up a racket and hitting the first ball.