Enhance coordination using elastic bands and Bosu Ball

Gaby Fitness trainings on Bosu Ball

During a tennis match or practice, tennis players make a lot of sudden movements, changes of direction and pace. In order to hit a flying ball in the sweet spot they have to adjust their footwork and arm motions very quickly and this requires a lot of dynamic balance and coordination. We have prepared tennis-specific exercises to enhance your body coordination using different types of elastic bands and a Bosu Ball. You will improve your upper and lower body coordination as well as core balance and consequently create more precise and powerful shots.

What is a Bosu Ball?

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

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A Bosu Balance Trainer, as it is also called, is a fitness equipment that has a flat platform on one side and a rubber dome on the other. You can use it upside down too and therefore add more difficulty.

I employ it in many of my fitness trainings because it forces you to use your stabilizing muscles and keep your center of gravity low while performing any exercise. Consequently, you will enhance your core strength which is so important for modern tennis players. This element of instability is what creates the added challenge during exercises and makes this fitness equipment so effective and fun.

Accessories: elastic bands

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

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. I am also using a tennis racket as an additional accessory in the drills to create power on shots like forehand, backhand and serve.

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A good tennis player has a good stability and balance!

In this video I show you a total of 23 exercises performed on a Bosu Ball and divided in two groups. The first 10 exercises are designed to improve your upper and lower body coordination. I try to move me arms and legs in a controlled and synchronized manner. The other 13 exercises will help you gain more power for different tennis shots.

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

Exercise 1

Arm extensions and leg lunges

2 sets of 15 reps on each side

Exercise 2

Raising arm and knee high

3 sets of 10 reps on each side

Exercise 3

Skier arms and squat

3 sets of 15 reps

Exercise 4

Forearm lift and butt kick

3 sets of 10 reps on each side

Exercise 5

Arms lift and hip extension

3 sets of 15 reps on each side

Exercise 6

Arms lift and hip extension (difficult)

3 sets of 15 reps on each side

Exercise 7

Transverse abduction and step back

3 sets of 15 reps on each side

Exercise 8

Running arm and foreward lunge

3 sets of 15 reps on each side

Exercise 9

Running arm and backward lunge

3 sets of 15 reps on each side

Exercise 10

Lower back and hamstrings

3 sets of 15 reps on each side

Exercise 11

Arm lateral extension and sumo squat

3 sets of 15 reps on each side

Exercise 12

Arm lateral extension, on your knees

3 sets of 15 reps on each side

Exercise 13

Arm diagonal extensions

3 sets of 15 reps on each arm

Exercise 14

Arm lateral extension and sumo squat

3 sets of 15 reps on each arm

Exercise 15

Arm lateral extension, on your knees

3 sets of 15 reps on each arm

Exercise 16

Arm diagonal extensions

3 sets of 15 reps on each arm

Exercise 17

Arms full opening

3 sets of 20 reps

Exercise 18

Upper body rotations, standing

5 sets of 1 minute

Exercise 19

Abs and upper body rotations

5 sets of 1 minute

Exercise 20

Shoulder flexion, on your knees

3 sets of 15 reps on each side

Exercise 21

Serve forearm pronation

3 sets of 15 reps

Exercise 22

Serve coordination and balance

3 sets of 15 reps

Exercise 23

Volleys and forward lunge

5 sets of 1 minute