5 Moves from Sabalenka, Gauff & Paolini to Ace your Power on Court

Whether it’s Sabalenka’s crushing groundstrokes, Gauff’s explosive court coverage, or Paolini’s surprising power in a compact frame, elite players share one key weapon: training smart for strength and speed.

Here are 5 go-to exercises these pros use to build tennis-specific power—plus how to do them right.

🔥 1. Medicine Ball Rotational Slams

👉Click here for Video with Midtown Chicago Tennis Club Personal Trainer Elodie Senetra on how to do this move

Used by: Aryna Sabalenka
Why it works: Builds rotational core strength—key for powerful forehands and serves.

How to do it:

1. Grab a medicine ball (4–10 lbs based on your level).

2. Stand sideways to a wall, feet shoulder-width apart.

3. Rotate your torso and slam the ball against the wall using your whole body.

4. Catch the rebound and repeat for 8–10 reps each side.

Tip: Keep your hips and knees involved—think “swinging a racquet” motion.

💥 2. Sled Pushes or Resistance Band Sprints

👉Click here for Video with Midtown Chicago Tennis Club Personal Trainer Elodie Senetra on how to do this move-Resistance Band

👉Click here for Video Midtown Chicago Personal Trainer Elodie Senetraon how to do this move-Sled Push

Used by: Coco Gauff
Why it works: Builds lower-body power and anaerobic endurance for fast first steps and court recovery.

How to do it (Band Sprint Version):

1. Loop a resistance band around your waist and have a partner hold behind.

2. Sprint forward for 5–10 meters with maximum effort.

3. Rest 30–45 seconds. Repeat 4–6 times.

Alternative: Push a weighted sled across a short turf strip for 15–20 yards.

🧱 3. Deadlifts- Trap Bar Variation

👉Click here for Video Midtown Chicago Trainer Elodie Senetra on how to do this move

Used by: Jasmine Paolini
Why it works: Develops posterior chain strength (glutes, hamstrings, back) to support baseline power and injury prevention.

How to do it:

1. Stand in the center of a trap bar.

2. Hinge at hips, grip handles, keep chest lifted.

3. Drive through heels and extend hips to stand up.

4. Lower with control.

5. Perform 3–5 sets of 5 reps.

Note: Start light and focus on form—proper hip hinge is key.

⚡ 4. Split Squat Jumps

👉Click here for Video Midtown Chicago Personal Trainer Elodie Sentra on how to do this move

Used by: Coco Gauff & Sabalenka
Why it works: Enhances unilateral leg power for explosive movement and serve mechanics.

How to do it:

1. Start in a lunge position with one foot forward, one back.

2. Jump vertically, switching legs mid-air.

3. Land softly and repeat for 8–10 reps per leg.

Make it harder: Hold light dumbbells or add a pause in the landing.

🔁 5. Cable or Band Rotations (Pallof Press or Standing Twists)

👉Thank you @sleddogdevelopment for demo on this move with resistance band variation

Used by: All three players
Why it works: Trains anti-rotational core strength for control and acceleration.

How to do it (Standing Twist Version):

1. Attach a resistance band at chest height to a sturdy anchor.

2. Stand sideways, holding the band handle with both hands.

3. Rotate your torso away from the anchor, keeping your core tight.

4. Return with control. Do 3 sets of 10 each side.

Variation: Try Pallof Presses by pressing the band straight out and holding.

🧠 Bonus: Power is Nothing Without Recovery

These pros also emphasize mobility, recovery, and sleep as much as they do training. Want results like theirs? Train hard—but recover smarter.

🎾 Final Takeaway

Incorporating these five moves into your weekly training will build the explosive strength and rotational power needed to hit like Sabalenka, move like Gauff, and punch above your weight like Paolini.

Whether you're prepping for match day or just looking to add speed and power to your game—train like the pros and play like a champion.