- First, do weight-free warm-up exercises.

1. Weighting your racket.

Add equal weights, keeping the balance on both sides of the rim, opposite each other:
- Children aged 7‒12 years: 50 g to 100 g,
- Children aged 12‒18 years: 50 g to 150 g,
- Adults aged 18 years and over: 100 g to 200 g.

2. Hand drills:

- Fully extend your arm with a weighted racket over your head;
- Swing your hand all the way to hit the ball.

Beginners: 1-2 sets.
Each set of 12 strokes with one-minute break.
1-2 times every other day.

After three trainings – 2-3 sets with one-minute break.
The number of strokes per set can gradually be increased to 19. No more than two sets.

3. Drills to practice the biomechanics of movement of your arm on the first serve and simultaneously exercise your arm, hand and shoulder muscles:

- Stand in your regular serving position, with the racket swung in preparation for the motion to hit the ball.
- Then strike the ball sharply twisting your hand.

Beginners: 1-2 sets.
Each set of 12 strokes with one-minute break.
1-2 times every other day.

After three trainings – 2-3 sets with one-minute break.
A number of strokes per set can gradually be increased to 19. No more than two sets.

4. Drills to develop correct arm movement and develop the necessary muscles for the second serve.

- Stand in your regular serving position, with the racket swung in preparation for the motion to hit the ball.
- Then strike the ball sharply.

For a right-hander, to spin the ball, the racket moves from left to right, pushing the ball forward.
Left-handers - right to left.
Beginners: 1-2 sets.

Each set of 12 strokes with one-minute break.
1-2 times every other day.
After three trainings – 2-3 sets with one-minute break.

A number of strokes per set can gradually be increased to 19. No more than two sets.

Taking into account individual physical abilities of a tennis player, a coach or player can vary the number of exercises and sets to appropriately develop the relevant group of hand or arm muscles with the shoulder joint involving the hand.
In addition, a coach or player can choose to use a weighted racket to increase forehand and backhand power and speed