Build up strength using elastic bands and Bosu Ball

Gaby Fitness trainings on Bosu Ball

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?

Check out those exercises to build up strength on a Bosu Ball.

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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.

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.

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A good tennis player has a good stability and balance!

In this video I share with you a total of 30 exercises performed on a Bosu Ball and divided in two groups, one designed to work on upper body strength and the other for legs and lower body. Moreover, you can use this Bosu Ball workout to build up your core body strength as you will be forced to use your core muscles to stay steady.

Check out those exercises to enhance coordination on a Bosu Ball.

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