Get more explosive using weight bar and Bosu Ball

Gaby Fitness trainings on Bosu Ball

Tennis is an explosive sport where players should stay continuously alert about their next move and be quickly ready for the next shot. They might have to take off and sprint to any direction at any time, therefore, it is important that their muscles are ready for that. We have prepared tennis-specific exercises to get your legs and arms more explosive using a weight bar and a Bosu Ball. Some of these exercises are based on free weight lifting to develop your stabilizer muscles and others are focusing on upper body rotations and footwork to help achieve better posture and maintain the correct stance in tennis.

What is a Bosu Ball?

Check out those exercises to get more explosive using weight bar and Bosu Ball.

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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

Check out those exercises to get more explosive using weight bar and Bosu Ball.

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.

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A good tennis player has a good stability and balance!

In this video I show you a total of 11 exercises performed on a Bosu Ball. You will become more explosive by engaging stabilizer muscles on top of your main muscle groups. The stabilizer muscles contract in order to keep your body steady when doing free weight lifting. Some of the exercises are focusing on improving your back spine muscles and keeping the right posture.

Check out those exercises to get more explosive using weight bar and Bosu Ball.

Exercise 1

Bar lifting and knee high - bar behind

3 sets of 10 reps

Exercise 1

Bar lifting and knee high - bar in front

3 sets of 10 reps

Exercise 2

Side lunges and torso rotations

3 sets of 20 reps

Exercise 3

Low bar back squat and torso rotations

5 sets of 1 min

Exercise 4

Uneven side bends

3 sets of 10 reps each side

Exercise 5

Bar chop - for forehand

3 sets of 15 reps

Exercise 5

Bar chop - for one-handed backhand

3 sets of 15 reps

Exercise 5

Bar chop - for two-handed backhand

3 sets of 15 reps

Exercise 6

Forward lunge and shoulder flexion

5 sets of 1 min

Exercise 7

Forward lunge and torso rotations

5 sets of 1 min

Exercise 8

Split step jumps and shoulder flexion

3 sets of 10 reps

Exercise 9

Jump up and bar lift

3 sets of 10 reps

Exercise 10

Forward lunge and bar lift

5 sets of 1 min

Exercise 11

Alternating bar fly

3 sets of 1 min