Unlock the Untold Training Weapon That Powers Wimbledon’s Elite Athletes to Victory—And How You Can Steal It Now!
Ever wondered what sets the fitness routines of top tennis pros apart from the rest of us mere mortals? It’s not just about nailing that perfect serve or sprinting across the court like a whirlwind—there’s some seriously clever training behind those lightning-quick moves. From Carlos Alcaraz’s sand footwork drills that strengthen ankles, to Novak Djokovic’s meticulous quest for longevity through diet and mindfulness, these athletes are unlocking secrets that anyone aiming to boost their health and fitness can sneak into their own regimen. Trust me, you don’t need to be Grand Slam material to steal a page or two from their playbook—sometimes the pros’ strategies are just what we need to kick our workouts up a notch and keep our bodies performing at their peak. Ready to dive in? LEARN MORE
2 min readThis article is part of Racquet Sport Nation—a series of stories that explores the life-enhancing power of racquet sports, from tennis to pickleball to padel, today. Read the rest of the stories here.
WHILE MANY OF us are far from becoming top-ranked athletes, there’s plenty to learn from the pros when it comes to optimizing our health and fitness. From Janik Sinnner’s muscle-building techniques to Novak Djokovic’s devotion to longevity, dig into these tennis pros’ secrets for peak performance.
CARLOS ALCARAZ
Fitness Game Changer:
Sand Footwork Drills
Any pro tennis player has to play with agility, but Alcaraz can move. To do so at a high level, the 21-year-old performs lateral movement drills in the sand, teaching his feet to drive up from an unstable surface. This can help prevent ankle injuries and build strength in his calves and shin muscles.
JANNIK SINNER
Fitness Game Changer:
Landmine Rotations
Sinner has historically lacked the physical prowess of his competitors, so the 23-year-old has gone all in on strength and mobility work. He does landmine rotational exercises such as the hollow body landmine press, which builds upper-body power.
NOVAK DJOKOVIC
Fitness Game Changer:
Devotion to Longevity
He’s been around this long for a reason. Djokovic, 37,eliminated gluten and dairy from his diet, started practicing mindfulness techniques like conscious breathing and visualization, and even brought a hyperbaric chamber to the 2019 US Open.
BEN SHELTON
Fitness Game Changer:
Explosive Strength Moves
Known for his consistently fast serves, Shelton, 22, relies on single-leg training, using dumbbells to do lateral lunges, step-ups, and even Bulgarian split squats. He focuses on exploding upward on every rep so he’s ready to attack the ball on each serve.
FRANCES TIAFOE
Fitness Game Changer:
Overcoming Isometrics
Tiafoe spent last off-season doing overcoming isometrics: exercises that force the 27-year-old to hold a position against a load he can’t move. This aids in boosting power and strength and can improve joint health.
This article originally appeared in the March/April 2025 issue of Men’s Health.
Want to learn more about how racquet sports can increase your healthspan and lifespan?
Andrew Gutman, NASM-CPT is a journalist with a decade of experience covering fitness and nutrition. His work has been published in Men’s Health, Men’s Journal, Muscle & Fitness, and Gear Patrol. Outside of writing, Andrew trains in Brazilian Jiu-Jitsu, helps coach his gym’s kickboxing team, and enjoys reading and cooking.
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