Why Tennis Players Must Train Deceleration

In tennis, we love speed. Players spend hours working on acceleration, explosive first steps, and quick recoveries. But there’s a missing piece: deceleration training.

Every point requires just as much slowing down as speeding up. If you don’t train the ability to stop, you’re missing one of the biggest keys to performance and injury prevention.

On average, players make four directional changes per point — and more than 15 in long rallies. These aren’t long sprints; they’re short, sharp bursts that demand not only quick acceleration but also efficient braking. A player who accelerates well but can’t decelerate effectively will arrive late, lose balance, and face higher injury risk.

Why Deceleration Matters

1. Positioning Wins Points: A quick, controlled stop allows the lower body to set a strong base for the next swing. Often, the difference between winning and losing a rally is regaining court position a split-second sooner.

2. Injury Prevention: Most tennis injuries occur during the eccentric (decelerating) phase — when the body brakes or the racquet slows down. Without training, acceleration overpowers control, placing excessive stress on joints and tissues.

3. Performance Longevity: Deceleration training isn’t flashy, but it builds resilient tissues. Muscles adapt by reinforcing structural proteins after eccentric workouts, making them better at absorbing force. That means fewer injuries and sustained performance through long matches and careers.

Forehand & Backhand: Controlling the Follow-Through

On groundstrokes, the trunk, shoulders, and arm rotate explosively to the ball. But after contact, rotator cuffs, muscles in the back shoulder and upper ribcage work eccentrically to slow the arm and racquet. If those “braking muscles” aren’t trained, the load transfers to joints — leading to progressive injuries.

Try This:

• Resistance band deceleration drills

• Controlled medicine ball throws with varied stokes, stance, tempo (don’t release — stop the motion)

• Slow “braking” shadow swings with resistance bands

Serve: Landing and Shoulder Protection

The serve is the most powerful stroke in tennis. The chest and shoulders accelerate the racquet, but the rotator cuff and scapular stabilizers must slam on the brakes after contact. At the same time, the landing leg acts as a shock absorber by synergistically engaging the obliques, glute, quad, and calf. This activation decelerates the body weight coming down to help prepare for the positioning of the return. Without proper decelerating training, muscles and joints, where demands are high, will experience high stress.

Try This:

• Controlled landings (single-leg hops, scissor-kicks, high-to-low jumps, scorpion-kick back)

• Eccentric shoulder work (dynamic weight ball throws, slow banded shoulder loading)

Volleys: Short but Demanding Stops

Volleys may look simple, but they depend heavily on eccentric leg strength — quick lunges, low positions, and fast recoveries. Pros don’t swing big; they let forward momentum meet the ball, while the arm and shoulder act as mini brakes.

Try This:

• Lunges with a pause at the bottom (vary tempo, depth, and resistance)

• Resistance-band or cable lunges to challenge braking control

The Body is a Chain of Motion

Every stroke has an “on” button (acceleration) and an equally important “off” button (deceleration). Training only acceleration is like driving a race car with a strong engine but weak brakes — powerful, but dangerous. In tennis, you don’t just hit the ball — you have to stop safely after every shot. Deceleration training ensures more power, fewer injuries, and faster recovery between points.

Benefits of Working with a Physical Therapist

As a physical therapist who works with tennis athletes, I see many injuries that could have been prevented with the right training approach. Tennis is an incredible workout and a lifelong sport, but improvement doesn’t just come from playing more — it comes from programmed training that matches both the demands of tennis and the needs of your body.

On social media, you’ll often see Instagram or TikTok influencers showing flashy exercises that emphasize acceleration — powerful swings, explosive moves, and big follow-throughs. Those look impressive and grab attention. But here’s the truth: every powerful swing also needs control. Without proper deceleration training, that same explosive force has nowhere to go, and your joints and soft tissues take the hit. Over time, this leads to overuse injuries in the shoulders, elbows, knees, and back. If you want to play better, stay healthy, and extend your career on the court, don’t just train how fast you can go — train how well you can slow down.