Fitness training on Bosu ball

TRAINING 1: IMPROVE YOUR TENNIS FOOTWORK

Incorporate the BOSU Ball when doing tennis fitness drills to improve your footwork and agility. In this video I show you fifteen exercises to practice tennis stances, speed up your feet and strengthen leg muscles for better resistance. The BOSU Ball allows any simple exercise to become extra challenging by adding an element of instability to it. Apart from BOSU Ball I'm using a tennis racket and a tennis ball as accesories for some exercises.

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What is a Bosu Ball or Bosu Balance Trainer? It's a fitness equipment that has a flat platform on one side and a rubber dome on the other. You can use it upside down too.

Fitness workouts on BOSU Ball can also help enhance your core strength as you are forced to use your core muscles to stay steady. You will also greatly improve your static and dynamic balance, which is important for preventing injuries.

A good tennis player has a good stability and balance!

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