Whether you want to play tennis just for fun, or be a forceful competitor, in addition to your direct tennis workouts and training, there is strength training and conditioning that helps. Having powerful arms, shoulders and back can make all the difference in the world! Also there are many areas of the body that are vulnerable to injury, the back, shoulders, knees and elbows.
Weight training for tennis is about strength and speed, not about bodybuilding or powerlifting. Instead, what you are aiming for is to condition the muscles and joints properly for the unique demands that the sport of tennis places upon the body. The frequency of performing strength training exercises should be limited to about 3 times per week to allow the muscles to recover. These programs typically are total body development, while at the same time target the critical areas that are placed under repetitive stress.
Rotator Cuff and Shoulder Conditioning
Exercises may include: shoulder presses, lateral raises, Front raises. Rotor cuff conditioning is of utmost importance, and that the health and condition of this area be well maintained.
According to Dr. Levi Harrison of the University of California at Davis drleviharrison.com
These are the best exercises for preventing and rehabbing an injury
Internal and External Rotation Dumbbell Curls.
Abduction Shoulder Dumbbell curls.
Forward Flexion Shoulder Raises/Forward Raises.
Pendulum Exercises: Circle & Reverse Circles, and crosses
Arms and Elbow: To avoid tennis elbow we need to strengthen the muscles involved and protect this joint, the following exercises are recommended: Bicep curls, Tricep extensions, Forearm pronation and supination, Wrist curls, extensions, rotations
There is also a need for both chest and back work, leg work, and core strengthening. Here is a sample workout on page 2