Tennis Strength Training - Build Power & Prevent Injury

Tennis Strength Training: Powerball is a trusted aid to build a powerful tennis stroke and keep a tennis player injury free from fingertip to shoulder.

Tennis requires powerful wrists & forearms capable of enduring the large forces generated during a game. Wind back for a serve and power builds in the legs; works up through the core; into the shoulders; down the arms; through the forearms; exploding in the wrists as racket makes contact with the ball. The muscles generating all this power are flexible, but the tendons attaching those muscles to the bone (particularly at the elbow & wrist) are not and tear easily (RSI) if not properly conditioned and maintained.

Physio Designed Strength Exercises

Using a Powerball daily for as little as 3 minutes will build strength from fingertip to Shoulder. For best results use Powerball’s physio designed non-impact resistance programme, which performed daily, conditions both the forearm muscles (flexor/extensor) & connecting tendons quickly and efficiently, keeping them strong, flexible and resistant to tearing and inflammation; Powerball keeps you in the game. See videos on this page or full list under the videos tab.

Why Powerball…

Powerball builds endurance and strength in the muscles so that a Tennis player will be able to go for longer without feeling fatigue in the arms. It’s used and trusted by tennis players around the world both for strength building and rehabilitation purposes. If you’re serious about your tennis, try Powerball – it will give your game an edge with our unique tennis strength training programmes.

Tennis Testimonial

See what Frans Beckengret, Head Coach at Rutgers Tennis Academy had to say about Powerball at the bottom of the page.

Rehab & Strengthening Programme

3 simple steps


Select Equipment

Choose the powerful, handheld gyroscopic hand exerciser that’s right for you.


Watch Exercises

Practice these short, physio-designed rehabilitation and strengthening exercises.

Finger Flexors and Extensors

Download Programme

Forearm Pronators and Supinators

Download Programme

Wrist Flexors and Extensors

Elbow Extensors

Elbow Flexors

Shoulder Abductors

Shoulder Extensors

Shoulder Flexors

Shoulder Girdle Upper Trapezius


Follow Guidelines

Extensive, easy to follow exercise guidelines to help with your rehab and strengthening.

Week 1:
An initial workout of 3 x 30 seconds spin sessions with a 1 minute break between each, repeated on alternate days. Use your first session to establish the RPM at which you are challenged but can still maintain a solid grip on the ball.
Week 2: 3 x 30 second spin sessions with a 1 minute break between each, repeated daily.
Week 3:3 x 60 second spin sessions with a 1 minute break between each, repeated on alternate days
Week 4: 3 x 60 second spin sessions with a 1 minute break between each, repeated daily.

Initial spin speed is determined by your personal strength and fitness level as well as whether you’re using the ball to rehabilitate a pre-existing injury or to help build muscle strength - always begin conservatively until you fully establish the spin speed at which your muscles are being challenged yet can still maintain a solid grip on the ball.

Progress is achieved by increasing duration and spin speed in conjunction with a regular exercise schedule. Should you experience any discomfort while exercising with Powerball® or Powerspin®, speak to your doctor or other qualified healthcare practitioner to get the best advice and support.

What they say...

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