Looking to clean house on the tennis courts this summer? Isaiah Truyman serves up just the right routine.
MEDICINE BALL OVERHEAD SWING AND SLAM
The first exercise is to improve your serve and your overall power, as well as timing and core strength.
A. Hold the ball in front of you with both hands, and then aggressively swing it up overhead, as if you were throwing up the ball to serve.
B. Slam the ball down on the ground as hard as you can, it’s okay if your feet leave the ground – this is similar to the power required in serving.
C. Catch the ball as it bounces in a smooth fashion and repeat the exercises for speed.
V-SIT MEDICINE BALL THROW
Improve core rotational power for forehand swing by throwing and catching the med ball as fast as you can.
A. Start in a seated V position, balancing on your backside.
B. Toss the ball gently with your partner, or just twist side to side if you don’t have a partner. Alternatively you may be able to bounce the ball off a wall surface.
C. When throwing be sure to initiate the movement from your core rotators to produce power, don’t just throw from your arms – ROTATE!
RIP TRAINER OR BAND ROTATION
Jump as fast as you can, pull on the rip trainer or rubber band to create resistance in your core and hips. This will help you with your backhand power.
A. Simulate the backhand movement by holding resistance and using your hips and core to rotate around your center of gravity.
B. Keep the resistance under control and a little slower on the return movement.
C. Explode on the forward movement and repeat as quickly as possible for speed.
