Train endurance using medicine ball and Bosu Ball

Gaby Fitness trainings on Bosu Ball

We have put together a group of tennis-specific exercises to train your endurance using two types of medicine balls and Bosu Ball. Tennis players often use medicine balls in their fitness conditioning training because of their many benefits such as increasing power of your arm motions and improving accuracy of your movements. Moreover, if combined with Bosu Ball they help improve your coordination and dynamic balance. Doing exercises when off-balance helps engage deeper muscles, the ones that are vital to maintaining the correct stance in tennis.

What is a Bosu Ball?

Check out those exercises to train endurance with medicine ball and Bosu Ball.

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A Bosu Ball is a training device to improve your balance which is made of a half fitness ball attached to a flat surface. It stands for “both sides used” which means it can be used upside down.

I love using Bosu Ball in many of my fitness trainings because it allows me to incorporate an instability element into nearly any other exercise. The balance training can be extremely beneficial to their footwork so the way players move on court and use their bodyweight to hit the ball. Furthermore, Bosu Ball forces the person to use their deep stabilizer muscles to keep the right posture which effectively means they strengthen their core.

Accessories: two medicine balls and a tennis ball

Check out those exercises to train endurance with medicine ball and Bosu Ball.

Apart from the Bosu Ball I am also using two different medicine balls: a small 1 kg heavy ball and a bigger one that is 3 kg heavy. Medicine balls can come in many varieties of sizes and weights. When choosing a weight of the ball, pick a ball that is heavy enough to slow down your motion but light enough to keep the same control and accuracy of the movement.

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A good tennis player has a good stability and balance!

In this video I show you a total of 19 exercises performed on a Bosu Ball. By using a medicine ball, you will be able to do movements that work an entire chain of muscles. You will develop intermuscular coordination, as well as build up your abs and lower back muscle. In the last three exercises I combine the footwork on Bosu Ball with throwing a medicine ball against a wall which helps develop power and explosiveness.

Check out those exercises to train endurance with medicine ball and Bosu Ball.

Exercise 1

Squat and ankle touches

5 sets of 1 min

Exercise 2

Leg lift and ankle touches

5 sets of 1 min

Exercise 3

Split step jumps

5 sets of 10 reps

Exercise 4

Squat and knee high

5 sets of 1 min

Exercise 5

Torso rotation and shoulder flexion

5 sets of 1 min

Exercise 6

Lunges and torso rotations

5 sets of 1 min

Exercise 7

Side lunges and alternating ball fly

3 sets of 20 reps

Exercise 8

Side lunges and torso rotations

3 sets of 20 reps

Exercise 9

Forward lunge and shoulder flexion

5 sets of 1 min

Exercise 10

Inside-out forehand footwork

3 sets of 15 reps

Exercise 11

Cross step and open stance

3 sets of 1 min

Exercise 12

Side step and leg lift

3 sets of 1 min

Exercise 13

Squat and single-arm curl and overhead press

5 sets of 1 min

Exercise 14

Russian twist

3 sets of 1 min

Exercise 15

Weighted superman

1 set of 10 reps, hold 3-5 sec

Exercise 16

Alternating ball fly

3 sets of 1 min

Exercise 17

Overhead toss forward

3 sets of 15 reps

Exercise 18

Hip toss with torso rotation

3 sets of 20 reps

Exercise 19

Open stance and hip toss

3 sets of 1 minute