Unlock Powerful Serves: Exercises to Increase Serve Speed

You ever stand on the baseline, toss the ball up, swing your hardest, and feel like your serve just… doesn’t go anywhere? Yeah, I’ve been there too. It’s frustrating, especially when it looks like you’re doing everything right. You’ve got the stance. You’ve got the grip. But something’s missing. That explosive pop. That rocket-like speed. That’s when you should start looking for exercises to increase serve speed

Let me say this upfront — if you’re looking for exercises to increase serve speed, you’re already ahead of most casual players. Because serve speed isn’t just about swinging harder. It’s about training your body to generate power the right way. And once you understand how it all comes together — core, legs, shoulders, mobility — things start to change fast.

In this post, I’ll walk you through simple but powerful exercises to increase serve speed. You don’t need to be an athlete or a gym membership. All you need is a bit of space, some motivation, and a few sessions a week. Let’s get into it.

Key Takeaways

• Serve speed comes from full-body coordination, not just swinging harder
• A strong core and powerful legs are essential for building speed
• Shoulder mobility protects you and adds whip to your motion
• Simple exercises, done consistently, can deliver big improvements
• Three short sessions a week is all you need to start seeing results

Why Serve Speed Isn’t Just About Strength

A lot of people think that the serve comes from the arm. Makes sense, right? You’re swinging with your arm. But that’s only the tip of the iceberg. What really fuels serve speed is the way your body works as one connected chain. The pros call it the “kinetic chain,” but let’s keep things simple.

Here’s the deal:

• Your legs push into the ground
• That energy moves up through your core
• Your shoulder whips it forward
• Your arm and wrist follow through

So when your serve feels slow, it might not be your arm’s fault. It might be your core, your hips, or your shoulders not moving right. Or maybe your body’s tight and holding you back. That’s why the exercises to increase serve speed we’ll go over are full-body. You’ll be training from the ground up.

Core Exercises to Increase Serve Speed

Let’s start with the center of it all — your core. This is where the power gets transferred from your legs to your upper body. If this area is weak, your serve speed will stay stuck no matter how hard you swing.

Plank Variations

How to do it: Start with regular forearm planks. Then mix it up with side planks and plank reach-outs.

Why it matters: A stable core helps you control your body through the serve motion. No wobbling, no wasted energy.

Russian Twists

How to do it: Sit on the floor, lean back slightly, and twist side to side. You can hold a ball or just use your hands.

Why it matters: This builds rotational strength. Serving is all about twisting and exploding out of that twist.

Leg Raises

How to do it: Lie flat on your back and lift both legs up to 90 degrees, then slowly lower.

Why it matters: You need lower core strength to stay balanced during your toss and push-off.

Pallof Press (with a resistance band)

How to do it: Stand sideways to a resistance band. Hold it at your chest, press forward, and hold. It wants to twist you — don’t let it.

Why it matters: This builds anti-rotation strength, which helps control your body during your serve wind-up.

Also Read: 10 Best Tennis Shoes For Hard Court

Lower Body Strength = Serve Launchpad

If your legs aren’t doing the work, your serve has no launchpad. Most of your upward power should come from your legs — not your shoulder.

Squats

• Why it works: Builds explosive power in your thighs and hips — that’s your base when serving.
• Start with bodyweight squats. Add dumbbells later if you’re ready.

Lunges

• Forward, reverse, walking — doesn’t matter. They all help.
• Lunges build single-leg stability and power. That means better balance when you push up for a serve.

Box Jumps

• Jump onto a sturdy box or step.
• Trains fast-twitch muscles in your legs. That’s what gives you the “pop” when you serve.

Hip Thrusts

• Sit on the floor with your upper back against a couch or bench. Feet flat. Push your hips upward.
• Glutes are massively undertrained in tennis players. But they’re crucial for explosive movement.

Upper Body & Shoulder Exercises to Increase Serve Speed

Now let’s talk about your upper body. This is where a lot of players try to muscle the serve. But unless your shoulders and arms are both strong and stable, that power won’t convert to speed — or worse, it’ll hurt you in the long run.

Medicine Ball Overhead Slams

• Grab a ball (you can use anything heavy if you don’t have one). Lift overhead and slam it down.
• This mimics the explosive part of your serve and trains full-body power transfer.

Push Press with Dumbbells

• Start in a standing position, dumbbells at shoulder height. Slight dip in the knees, then press overhead.
• Combines leg drive and shoulder strength — just like a real serve.

Resistance Band External Rotations

• Tie a band to a doorknob. Elbow at your side. Rotate your arm outward.
• Keeps your rotator cuff healthy and strong — absolutely essential for serving fast without pain.

Scapular Wall Slides

• Stand against a wall. Slide your arms up and down like making a snow angel.
• Helps you improve shoulder mobility and posture, so your motion is smoother and faster.

Mobility Drills to Support Serve Speed

You can be strong, but if you can’t move, it won’t matter. Tight hips and shoulders slow down your motion. That means less speed and more strain.

Shoulder Circles & Dislocates with Bands

• Use a long band or towel. Hold it wide, and rotate it over your head and back.
• Keeps your shoulder joint moving freely.

Thoracic Spine Mobility

• Try Cat-Cow and Thread the Needle stretches
• This unlocks your upper back, helping you twist and rotate better during the serve

Hip Openers & Pigeon Stretch

• Hips are your power hub. If they’re tight, you lose range and explosiveness.
• Loosen them regularly so your legs and core can fully drive the serve.

Check Out: Best Men’s Nike Tennis Shoes For This Year

How to Build a Simple Weekly Routine to Increase Serve Speed

You don’t need to train like a pro to start seeing real gains. You just need consistency. Here’s how to make it simple:

3-Day Weekly Plan (Sample)

Day 1 – Power & Legs Focus

• Box Jumps: 3 sets of 6
• Squats: 3 sets of 10
• Russian Twists: 3 sets of 20
• Shoulder Circles: 2 sets of 10
• Pigeon Stretch: 30 seconds each side

Day 2 – Core & Shoulder Stability

• Planks: 3 rounds of 30 seconds
• Pallof Press: 3 sets of 10 per side
• External Rotations: 3 sets of 15
• Thread the Needle: 2 rounds
• Hip Opener Stretch: 30 seconds per side

Day 3 – Explosive Movement & Recovery

• Overhead Slams: 3 sets of 10
• Lunges: 3 sets of 10 per leg
• Push Press: 3 sets of 8
• Scapular Slides: 3 sets of 10
• Cat-Cow & Shoulder Band Dislocates: 2 rounds each

Tips:

• Warm up for 5–10 mins with dynamic stretches
• Cool down with light stretching
• You can pair this routine with regular tennis practice or use it off-season
• Start slow. It’s better to do fewer reps with good form than to rush

Conclusion

If your serve has been stuck in second gear for a while, don’t worry — you’re not alone. Most players focus on technique and forget the physical side. But now you know better.

These exercises to increase serve speed aren’t magic. They’re simple. But when you do them with consistency, they create real change. Your legs get stronger, core gets tighter and your shoulder moves more freely. All that adds up to a serve that doesn’t just look better — it feels better too.

I’m not saying you’ll be hitting 130 mph bombs in two weeks. But if you show up, put in the work, and stay patient, the difference will sneak up on you. One day, you’ll hit a serve, and your opponent won’t even move. That moment is coming.

Stick with your exercises to increase serve speed. Your powerful serve is already in you — you just have to bring it out.

Frequently Asked Questions

How long does it take to see results in serve speed?
You might feel stronger and more balanced within 2–4 weeks. Visible results often show up within a month if you’re consistent.

Do I need gym equipment for these exercises to increase serve speed?
Not at all. Many of these exercises use just your body weight or a simple resistance band. No fancy gear needed.

Can these exercises help prevent injuries too?
Absolutely. A stronger, more flexible body can handle the stress of serving better, which lowers your injury risk.

Should I do these exercises before or after practice?
Best to do them after practice or on your off days. That way, your body isn’t tired before drills or matches.