Nowadays, tennis players are expected to meet bigger physical demands on their bodies than ever before. It means that players have to spend much more time working on and improving the physical fitness necessary to meet those demands. We have prepared tennis-specific exercises to build up your body strength using different types of elastic bands and a Bosu Ball. You will boost your upper and lower body muscle strength as well as core strength and as a result, get less tired, move better and hit the ball stronger.
What is a Bosu Ball?
A Bosu Balance Trainer or Bosu ball is a fitness training device that consists of an inflated rubber hemisphere attached to a rigid platform. If you use it upside down it will add a bit more difficulty to the exercise.
I employ it in many of my fitness workouts because it allows any simple exercise to become extra challenging by adding an element of instability to it. This element of instability can greatly improve your static and dynamic balance and therefore, help achieve better footwork for tennis. Bosu ball can also help enhance your coordination if you do exercises where you are moving your arms and legs in a controlled manner.
Accessories: elastic bands
Apart from the Bosu Ball I am also using different elastic bands such as a long resistance band, a band with cushioned foam handles and a loop elastic band. They come in different colors for different levels of resistance, so that you can increase the intensity of your workout gradually, using the easiest when you start. All of them are lightweight, durable and compact so you can take them along when you travel.
A good tennis player has a good stability and balance!
Exercise 1
Rotations of the internal rotator cuffs
2 sets of 15 reps on each side
Exercise 2
Rotations of the external rotator cuffs
2 sets of 15 reps on each side
Exercise 3
Triceps and pronation for tennis serve
2 sets of 15 reps on each arm
Exercise 4
Forearm pronation with both arms
3 sets of 20 reps
Exercise 5
Wrist curl and reverse curl
3 sets of 20 reps
Exercise 6
Running stroke - triceps
5 sets of 1 minute
Exercise 7
Running stroke - biceps
5 sets of 1 minute
Exercise 8
Shoulder and arm extensions
3 sets of 15 reps
Exercise 9
Lunge and running stroke
3 sets of 1 minute on each leg
Exercise 10
Triceps and pronation for tennis serve
3 sets of 15 reps on each arm
Exercise 11
Arm raises
2 sets of 20 reps on each arm
Exercise 12
Front delts and rotators
3 sets of 15 reps
Exercise 13
Front delts and pectoral
2 sets of 20 reps on each arm
Exercise 14
Front and rear deltoids
3 sets of 1 minute
Exercise 15
Elbow extensions and triceps
3 sets of 15 reps
Exercise 16
Upper torso extension and rotation
3 sets of 15 reps on each side
Exercise 17
Upper body rotations
3 sets of 15 reps
Exercise 18
Overhead outward push
3 sets of 10 reps
Exercise 19
Scapular retraction
3 sets of 10 reps
Exercise 20
Split step jumps
3 sets of 10 reps
Exercise 21
Resisted lunges
5 sets of 5 reps
Exercise 22
Standing hip extensions
3 sets of 6-8 reps on each leg
Exercise 23
Standing hamstring curls
3 sets of 6-8 reps on each leg
Exercise 24
Diagonal hip extensions
3 sets of 6-8 reps on each leg
Exercise 25
Knee high
3 sets of 6-8 reps on each leg
Exercise 26
Standing leg abduction
3 sets of 6-8 reps on each leg
Exercise 27
Bent leg abduction
3 sets of 10 reps
Exercise 28
Leg adduction
3 sets of 6-8 reps on each leg
Exercise 29
Resisted ankle inversion and eversion
2 sets of 45 seconds on each ankle
Exercise 30
Resisted ankle plantar flexion
2 sets of 45 seconds on each ankle