Wimbledon's elite tennis players are offering a clear message to anyone chasing better fitness: performance is built through smart, targeted training. Rather than relying on generic workouts, several top names use specialized methods that sharpen agility, power, mobility, and recovery.
Carlos Alcaraz: Sand-Based Footwork
At 21, Carlos Alcaraz trains lateral movement in sand to challenge balance on an unstable surface. The drill helps his feet react faster, supports ankle stability, and strengthens the calves and shins, all of which matter in a sport defined by quick direction changes.
Jannik Sinner: Rotational Strength
Jannik Sinner has leaned into strength and mobility work to add more force to his game. One of his key tools is landmine rotation training, including the hollow-body landmine press, a movement designed to develop upper-body power and controlled rotation.
Novak Djokovic: Longevity First
Novak Djokovic continues to stand out for his long-term approach to performance. His routine has included removing gluten and dairy, practicing mindfulness techniques such as breathing and visualization, and using recovery tools like a hyperbaric chamber. The focus is not just on winning today, but on sustaining excellence over time.
Ben Shelton: Explosive Single-Leg Work
Ben Shelton, known for his fast serves, builds explosiveness through single-leg training. Exercises such as lateral lunges, step-ups, and Bulgarian split squats help him generate upward force and stay ready to attack every point with speed.
Frances Tiafoe: Isometric Power
Frances Tiafoe used overcoming isometrics during the off-season, holding positions against resistance he could not move. This style of training is valued for building strength, improving power output, and supporting joint health.
Across the sport, these routines show how precision training can turn athletic habits into long-term performance systems, shaping the future of tennis fitness and broader high-performance wellness.