What is a Bosu Ball?
The Bosu Ball is a fantastic piece of training equipment that will help you practice and improve your stability and balance, your core strength and endurance, in all of these exercises. Core strength is a fundamental aspect of fitness training for modern tennis players, and I have demonstrated various ways of incorporating the Bosu Ball into your fitness routine in many of my previous training videos.
The construction of the ball - a rubber half-dome on top of a rigid platform - forces you to engage your stabilising muscles, as well as keep your center of gravity low, while performing any exercise. The Bosu's unique feature is the ability to use both of its sides (in fact, the name 'Bosu' stands for 'Both Sides Up') to stand on, adding another level of difficulty and variety to your training when you need it.
Accessories: weight bar, push-up bar or yoga stick
Apart from the Bosu Ball I am also using a push-up bar; however a proper weight bar can be used to make the exercises more challenging. You can use any type of stick or bar including a wooden yoga stick as they all help correct posture causing your shoulder blades to squeeze at the back.
A good tennis player has a good stability and balance!
Exercise 1
3 sets of 10 reps
Exercise 1
3 sets of 10 reps
Exercise 2
3 sets of 20 reps
Exercise 3
5 sets of 1 min
Exercise 4
3 sets of 10 reps each side
Exercise 5
3 sets of 15 reps
Exercise 5
3 sets of 15 reps
Exercise 5
3 sets of 15 reps
Exercise 6
5 sets of 1 min
Exercise 7
5 sets of 1 min
Exercise 8
3 sets of 10 reps
Exercise 9
3 sets of 10 reps
Exercise 10
5 sets of 1 min
Exercise 11
3 sets of 1 min