The People's Gym · Cork
Strength training for tennis in Cork
Tennis rewards legs that get to the ball and a body that turns and hits without the shoulder, elbow or back paying for it. Club coaching covers the strokes. Our personal trainers build 30-minute sessions around the engine underneath them at our Douglas and Ballincollig gyms.
Tennis
The engine under the strokes
A bigger serve, a quicker first step and a body that lasts three sets all come from the same strength work, done in the right order.
Legs and first step
Getting to the ball is strength and power in the legs. Squats, lunges, hinges and jumps are where the first step comes from.
Rotation
Serving and groundstrokes are rotation. Trunk strength and rotational power work turns into racket-head speed.
Shoulder and elbow
The serving shoulder and the tennis elbow are the classic tennis injuries. Strength around both is the best prevention and the usual fix.
Lower back and knees
Repeated twisting and stopping wear backs and knees. Strong hips and trunk take the strain off them.
Around the season
Heavier in the winter, sharper and lighter through the summer club season and leagues. The programme follows your calendar.
Any level
Club leagues, veterans, juniors or a weekly social game. The same principles at the right dose.
Real Google reviews
From members who started where you are
In their own words, straight from Google.
"Excellently run gym. Sessions tailored to specific needs such as golf and tennis. Highly recommend"
"APT offer a great targeted personal experience to match your goals with an excellent depth of understanding of strength and conditioning from all their trainers and I would highly recommend."
"Great experience here at ATP. The trainer's are fantastic and they are very interested in getting the best results for you. They are very good at getting everything out of you for the full session while also making sure you are doing everything correctly so you don't pick up injuries."
"The trainers and coaches are knowledgeable, supportive and are always more than happy to help. Training programs are tailored to each person with a variety of exercises and are updated regularly. ATP Fitness is a great small gym with a really positive atmosphere."
How it works
Tennis strength training at ATP
Most club tennis players in Cork do plenty of tennis and no strength work, and the result is predictable: a serve that plateaus, a first step that slows with every year, and a rotating cast of injuries in the shoulder, elbow, back and knee. The strokes are the club coach's job. What sits underneath them, the legs, the trunk and the joints that take the strain, is ours.
What a session looks like
You train 1:2, one coach and two clients, each on your own programme, for 30 minutes. Leg strength and power for the first step: squats, lunges, hinges and jumps. Rotational trunk work that turns into racket-head speed. Shoulder, upper back and forearm strength to protect the serving arm and the elbow. Loads climb through the winter and hold through the playing season so you arrive at matches fresh. Two sessions a week is the sweet spot.
Injuries
Tennis elbow, a cranky shoulder, a lower back that seizes after a long match. If you are seeing a physio, we follow their advice and build the programme around it. Strength around the joint is usually the fix rather than rest. Our after physio page covers coming back.
Getting started
Your first session is free. Claim it below and mention your club and level in the form or when we ring. It is a real coached 30-minute session at Douglas or Ballincollig, no card and no commitment. If padel is your other game, our padel page covers the smaller court, and our golf fitness page covers the same rotational strength from the other side.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Tennis and training questions
If yours is not here, give us a ring. We would rather talk it through.
Will strength training help my serve?
Yes. Serve speed comes from the legs, the trunk and the shoulder working in sequence, and all three respond to strength and power training. The stroke itself is your coach's job; the engine behind it is ours.
Will lifting make me stiff or slow on court?
No. Done properly it makes you quicker off the mark. Stiffness comes from bodybuilding-style volume without mobility or speed work, which is not how we train tennis players.
Can it help with tennis elbow?
Usually, yes. Tennis elbow responds to progressive forearm and shoulder strengthening rather than rest. If you are seeing a physio, we follow their plan and build around it.
I only play socially once a week. Is this for me?
Yes. The same strength work that helps a league player helps a social one, and it is the best way to keep playing into your 60s and 70s without the aches.
How does it fit around the club season?
Heavier strength work in the winter, then the loads hold and the volume drops through the summer leagues so you arrive at matches fresh.
Is it a class or personal training?
Personal training, 1:2. One coach with two clients, each on their own programme, so your game and your joints set the plan.
How much does it cost?
Rolling memberships start at €179 every 4 weeks for two sessions a week, and our no-expiry packs never lapse. Your first session is free, no card and no commitment.
Get started
Claim your free session
Tell us a little about yourself and a member of the ATP team will be in touch to book in your free session.
ATP Fitness App
Manage your sessions on the go
Book your PT & classes straight from your phone, manage your membership and top up credits any time.
Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed