Unleash Your Court Potential: Elevate Tennis Performance & Recovery

Whether you’re a weekend warrior, USTA regular, or former high school champ rediscovering your swing, one truth remains: tennis is not just a game of skill—it’s a game of movement. And behind every ace, every blistering backhand, and every lunging volley is a body that needs to rotate, stabilize, and recover efficiently. That’s where Stick Mobility steps in.

Stick Mobility Training Sticks aren’t just tools—they’re a system that blends mobility, strength, and motor control. For tennis players, that means more powerful strokes, quicker directional changes, and fewer aches after long matches. Below, we’ll dive into how the unique demands of tennis align with Stick Mobility’s benefits, and share a sample workout to get you started.

THE MOVEMENT PROFILE OF TENNIS: ROTATE, REACH, REACT

Tennis is explosive, unpredictable, and multidirectional. A single point might involve lateral shuffles, sudden lunges, rapid backpedals, and full-body rotation in a matter of seconds. Here are three major movement patterns that players depend on:

1. Rotation

Your serve, forehand, and backhand all rely on spinal rotation. The more efficiently your thoracic spine and hips rotate, the more power you can generate—and the less strain you place on your shoulders and elbows.

2. Lateral Movement

Side-to-side movement is a hallmark of tennis. Lateral lunges, crossovers, and shuffles demand hip mobility, ankle stability, and quick-reacting core strength.

3. Overhead Reach and Shoulder Control

Whether it’s a serve, an overhead smash, or a defensive lob, overhead positioning places stress on the shoulders. Without proper shoulder mobility and scapular control, compensations can lead to pain or injury.

WHY STICK MOBILITY IS A GAME CHANGER FOR TENNIS

Traditional stretching and general strength training aren’t always enough for the dynamic loads tennis places on the body. Stick Mobility fills that gap by creating tension, leverage, and stability through isometric and active stretching. Here’s how that translates on the court:

• More Powerful Rotational Drives: By training the spine and hips to rotate under tension, you increase both power output and movement efficiency.
• Improved Side-to-Side Fluidity: Stick-based lateral drills open up the hips, ankles, and obliques to handle sudden direction changes.
• Injury-Resistant Shoulders: Focused drills improve joint range of motion, control, and proprioception around the shoulder girdle.

But perhaps most importantly, Stick Mobility sessions double as prep and recovery. Use them before matches to prep your nervous system and after matches to reduce stiffness and restore joint balance.

STICK MOBILITY TENNIS FLOW: A SAMPLE ROUTINE

This quick sequence can be used pre-match, post-match, or on rest days to support your performance and recovery. All you need is a pair of Training Sticks and a few feet of space.

Shoulder External Rotation 

External and internal rotation of the shoulders is crucial and we’re aiming to increase your neuromuscular control. Increasing your resiliency of the shoulder rotators can help you decrease your chances and/or severity of injury. 

• Stand tall.
• The humerus of the targeted shoulder should be facing 12 o’clock and parallel with the floor. The radius and ulna should be perpendicular to the floor.
• Place the Training Stick on the back of the arm and in line with the radius.
• Supinate the hand so that the palm is facing you and grab the end of the stick so that it sits snugly in the palm. Make sure that all fingers are in contact and remain in contact with the stick.
• Grab the bottom of the stick with the free hand. Begin to pull the bottom of the stick up towards 9 o’clock. You’ll feel a big stretch in the external rotators of the shoulder.
• Perform 1 rep for 20-30 seconds.

Progression: Perform a rep and simultaneously pull your top elbow from 12 to 3 o’clock. Be sure to retract the scapula to move the elbow to the 3 o’clock position. This movement will increase the stretch in the external rotators. Continue to pull up on the bottom hand to maintain the stretch.

Pendulum 

This shoulder warm-up series mobilizes your scapula, wakes up your shoulders, and gets you ready for activity. 

• Set up in a Horse stance and position the Training Stick low across the front of the hips and parallel with the floor.
• Push the stick from one side to the other like a pendulum. 
• Stay at the end range and push up with the bottom hand at around 40% effort.
• The top hand should reflexively push back.
• Hold for 6-10 seconds and perform five repetitions.

Tips: Maintain your connection from the ribs to the hips.

Slap Shot 

This exercise opens up the thoracic and cervical spine, as well as targeting the chest, lateral hip, and scapula mobility.

• In a standing position, using one long Training Stick, get into an extra wide stance. 
• Place the stick across the low back and parallel to the floor. 
• Keeping the stick against the low back, sink into your hinge position.
• Without shifting your weight or internally rotating your hips, bring one end of the stick down and across your body towards your midline.
• When you reach your end ROM, place the end of the stick on the ground. You’re not reaching forward with the stick.
• Hold this rotational position for 6-10 seconds. Pull apart on the stick at ~30% effort to increase tension.
• Perform 2-3 lunges per side for 6-10 seconds each.

Tips:  Go through the entire sequence twice per side from start to finish. You should have increased ability to reach across the body with the stick due to an immediate improvement in your ROM. A regression for the Slap Shot - Using an elevated platform to rest the end of the stick on.

Monkey Hang

Monkey Hang (Full Kneeling - Double Stick variation)

This movement is also great for stretching through the hips and used to open up your chest, lats, and get some more shoulder mobility

• Get into a full kneeling position with hips in extension.
• Place the Training Sticks next to your hips at 3 and 9 o’clock. Grab near the tops of the sticks with a rope grip and elbows in extension.
• Drop your hips down and backwards toward your heels.
• Hold the passive hang for 20 seconds. Ease off the tension, rest, and then begin a second rep and actively push the sticks into the floor at ~30% effort. Hold this for 20 seconds.
• Perform a third repetition with rotations by slowly moving the sticks right and left. Hold the end ROM for about 6-10 seconds each. Do 2-3 reps in each direction.

Tips:  Use a pad to cushion your knees.

Option to perform the Monkey Hang while standing and in a split stance body position. The split stance is less stable and therefore adds a level of progression.

TRAIN SMART. RECOVER STRONG.

Even the most technically sound tennis player will struggle if their body can’t keep up with the game’s physical demands. Stick Mobility bridges the gap between preparation and recovery—helping your body handle high forces while maintaining fluid motion.

What sets Stick Mobility apart is its active approach to mobility. Rather than passively holding positions, you’re actively building strength and control at end ranges, where most injuries occur. That’s why more athletes—from weekend players to pros—are integrating Stick Mobility into their training arsenal.

WHERE TO START

Not sure how to build your own tennis-focused routine? Here are three ways to get started:

1. Try our Free Racquet Sports Optimizer Video: A guided session designed specifically for tennis and racquet athletes.
2. Use Stick Mobility as Your Warm-Up: Even 5–10 minutes of dynamic mobility before you hit the court can dramatically improve how you move.
3. Join a Class or Work with a Coach: Certified Stick Mobility instructors can help you tailor movements to your unique limitations and goals.

FINAL SERVE

Tennis is demanding—but that’s exactly why we love it. It challenges our physicality, mental focus, and strategic thinking. By using Stick Mobility to prepare your body for these demands, you’ll move better, feel stronger, and recover faster. Whether you’re chasing down a crosscourt winner or reaching for that sky-high lob, your body will be ready.

Game. Set. Mobility.

For more information visit Stick Mobility and make sure to check out all the new content on the YouTube Channel.