Fitness training on Bosu ball

TRAINING 2: BUILD UP STRENGTH WITH ELASTIC BANDS

Use this BOSU Ball workout to build up your upper and lower body muscles that are crucial to play better tennis. Those exercises will help build up your core strength as you are forced to use your core muscles to stay steady.

In this video I share with you a total of thirty exercises performed on a BOSU Ball and divided in two groups, one designed to work on upper body strength and the other for legs and lower body.

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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.The BOSU Ball allows any simple exercise to become extra challenging by adding an element of instability to it.

Apart from the BOSU Ball I am also using different elastic bands such as a long resistance band, a band with handles and a loop elastic band.

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Fitness workouts on BOSU Ball can also help enhance your coordination as you try moving your arms and legs in a controlled manner. You can also greatly improve your static and dynamic balance and therefore, achieve better footwork for tennis.

A good tennis player has a good stability and balance!

Exercise 1

Rotations of the internal rotator cuffs

2 sets of 15 minutes reps on each side

Exercise 2

Rotations of the external rotator cuffs

2 sets of 15 minutes reps on each side

Exercise 3

Triceps and pronation for tennis serve

2 sets of 15 reps on each arm

Exercise 4

Forearm pronation with both arms

3 sets of 20 reps

Exercise 5

Wrist curl and reverse curl

3 sets of 20 reps

Exercise 6

Running stroke - triceps

5 sets of 1 minute

Exercise 7

Running stroke - biceps

5 sets of 1 minute

Exercise 8

Shoulder and arm extensions

3 sets of 15 reps

Exercise 9

Lunge and running stroke

3 sets of 1 minute on each leg

Exercise 10

Triceps and pronation for tennis serve

3 sets of 15 reps on each arm

Exercise 11

Arm raises

2 sets of 20 reps on each arm

Exercise 12

Front delts and rotators

3 sets of 15 reps

Exercise 13

Front delts and pectoral

2 sets of 20 reps on each arm

Exercise 14

Front and rear deltoids

3 sets of 1 minute

Exercise 15

Elbow extensions and triceps

3 sets of 15 reps

Exercise 16

Upper torso extension and rotation

3 sets of 15 reps on each side

Exercise 17

Upper body rotations

3 sets of 15 reps

Exercise 18

Overhead outward push

3 sets of 10 reps

Exercise 19

Scapular retraction

3 sets of 10 reps

Exercise 20

Split step jumps

3 sets of 10 reps

Exercise 21

Resisted lunges

5 sets of 5 reps

Exercise 22

Standing hip extensions

3 sets of 6-8 reps on each leg

Exercise 23

Standing hamstring curls

3 sets of 6-8 reps on each leg

Exercise 24

Diaonal hip extensions

3 sets of 6-8 reps on each leg

Exercise 25

Knee high

3 sets of 6-8 reps on each leg

Exercise 26

Standing leg abduction

3 sets of 6-8 reps on each leg

Exercise 27

Bent leg abduction

3 sets of 10 reps

Exercise 28

Leg adduction

3 sets of 6-8 reps on each leg

Exercise 29

Resisted ankle inversion and eversion

2 sets of 45 seconds on each ankle

Exercise 30

Resisted ankle plantar flexion

2 sets of 45 seconds on each ankle