Improve tennis footwork using BOSU Ball

Gaby Fitness trainings on 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.

What is a Bosu Ball?


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.

Accessories: tennis racket and a ball

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!

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

Exercise 1

Toe touches

1-2 minutes non stop

Exercise 2

Forward and backward jumps

3 sets of 10 reps

Exercise 3

Lateral jumps

3 sets of 10 reps

Exercise 4

All-sides jumps

3 sets of 5 reps

Exercise 5

Quick run and leg up

3 sets of 15 reps

Exercise 6

High knee hustle

3 sets of 20 reps

Exercise 7

Ankle touch and over

3 sets of 10 reps

Exercise 8

Switch lunges

3 sets of 20 reps

Exercise 9

Lunge and twist

3 sets of 10 reps

Exercise 10

Power skip and lunge

3 sets of 10 reps

Exercise 11

Forward and back lunge jumps

3 sets of 10 reps

Exercise 12

Side lunge and over

3 sets of 20 reps

Exercise 13

Side lunge on one side

3 sets of 20 reps

Exercise 14

Alternating lunges

3 sets of 20 reps

Exercise 15

Single leg lift with a twist

3 sets of 10 reps