Do full-body exercises to improve tennis serve
Physical condition is essential for good amateur or professional tennis training. Let's see why.
Building a solid foundation by strengthening muscles, improving your body awareness and increasing energy production from your kinetic chain are all ways strength training can improve tennis performance.
Since tennis is an all-encompassing sport that requires quick movement, excellent hand-eye coordination, and a tremendous amount of upper body strength and endurance, a muscle building program to cover all of these bases might include a lot of different exercises. Below we will outline the exercises that can give you the best financial investment and hopefully improve your results in court.
lateral incision
Beneficial lateral movements in tennis vary greatly and combine speed, footwork, resistance, and stability. Because of the repetition of lunges, extensions, pauses, and starts, our body can be pushed into positions for which it is not adequately prepared. To ensure good tolerance, side incisions are an excellent solution. This can be completed by holding the Technogym dumbbells upright, lunging the front foot on the floor and raising the toes of the back to keep the heels on the floor. Repeat on both sides 8-12 times for optimal benefit.
Tip: If the weight is very difficult, you can do without dumbbells. This can serve as a warm up for a regular lower body session.
weighted balls
Being able to generate overhead force and move a lightweight racket with speed and power is an important part of the game, as it comes to shooting and shooting. To develop a custom force, one can quickly move an object heavier than a ball over the head to the ground.
The Technogym Weighted Ball is the right tool for this. Lift the ball with both hands from the floor above the head and, using the full drivetrain, lower the ball to the floor. Since it is a strength exercise, the idea is to try to move the ball quickly and with intensity. Repeat 5-8 times for three sets with a 90-second break.
medical ball throw
Using the same medicine ball as before, the thrower develops forehand and backhand strokes.
Start by standing straight holding the medicine ball at the waist, rotating the torso and throwing the ball like a rugby ball. You can do this outside or against a wall. It's a good idea to do this in a safe environment, but if you can't find one, the next exercise will work the same muscles.
Even if one side is stronger than the other, repeat on both sides. Repeat this exercise using intensity and speed as before.
side board
A simple exercise to do at home or at the gym, the side plank is a great way to finish any workout. For tennis specifically, this exercise is unilateral, which means it works on each side separately, which is important for a one-sided sport like tennis. It also includes the shoulders, gluteus (gluteus) and oblique abdomen. These muscle groups facilitate rotation, twisting and producing force in shots and shots.
Begin with a side plank on your elbow with your feet together, hold for 30 seconds on each side in sets of 3 to 5. If you find it easy, raise your upper leg into a scissors position.
Tennis moves fast and requires adaptation, requiring a combination of pitch, strength, speed and accuracy. Some of the exercises mentioned above will help you increase your stamina and strength and thus increase your level of play even without training on the court.