Improve tennis footwork using BOSU Ball

In tennis, everything starts with the feet. This is because tennis is a game of constant movement in different directions. Excellent footwork will help a player reach to the ball faster, prepare for a shot better and put themselves in the right position to hit the ball. It will also allow the player to follow through after the shot with the right steps and bodyweight transfer. We have prepared tennis-specific exercises to improve your footwork and agility using a Bosu Ball. Practice them and you will achieve better footwork that will take you a step closer to winning more matches.

A Bosu Ball, invented more than 20 years ago, is a fitness equipment designed to help improve balance and engage the core muscles. It is flat on one side and round like a fitness ball on the other. You can use it with either side up.

I love using Bosu Ball in many of my fitness workouts because the unstable surface will force you to use your core muscles to keep you from falling off the ball and therefore making them stronger. Consequently, strong core muscles help your balance and posture when playing tennis. Thanks to the element of instability, the Bosu Ball makes any simple exercise become extra challenging. Even if you want to enhance your coordination you can do that on a Bosu Ball simply by practicing moving your arms and legs in a controlled way.

Apart from Bosu Ball I am using a tennis racket and a tennis ball as accessories for some exercises. My tennis racket is 300 grams heavy but you are free to use a lighter racket to make it simpler. To make the exercises where I use a tennis ball more difficult you can use a heavier ball such as a 1 kilogram medicine ball.

A good tennis player has a good stability and balance!

In this video I show you 15 exercises performed on a Bosu Ball. Some of them are designed to improve your tennis stances, such as an open stance, and stay balanced when swinging the racket. Others will help you speed up your feet and footwork while keeping your core steady. There are also some exercises focused on strengthening your leg muscles to achieve better resistance. Practice them and enjoy!