The Top Exercises For Tennis Players Standing T for shoulder strength and stability. Drop Lunge - Drop lunges improve lateral mobility and quickness, which are crucial in tennis. Lateral lunge - This move also improves lateral mobility. Hand walk - this stretch integrates the upper and lower bodies, crucial for swinging your racquet. Granny medicine ball toss - This move increases overall power. Knee hug - This helps stretch the glute and hamstring of your front leg and the hip flexor. Med ball overhead slam - This will build explosive power in the upper body. Med ball parallel throw-this will improve how fast and powerfully you swing the racket. Foam rolling-uses deep compression to roll out muscle spasms and imbalances that develop over time. Trigger point-will help relieve chronic foot pain and fascial tightness.