Boost Power and Speed for Tennis

Train for greater power and faster feet on the tennis court with this full body routine. Improve your quickness and agility, cover more court and hit the ball harder every time.

Exercises	NOTES
1 glute bridge - marching 1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Lift one knee up to your chest by flexing at the hip. 4. Return your foot to the ground and repeat with the opposite leg. 5. Continue alternating to complete the set. Be sure to: If you feel your hips drop or back extend, relax and reset before continuing. You should feel it: Working your glutes and to a lesser degree your hamstrings and lower back.
2 medicine ball parallel rotational throw - standing 1. Stand in an athletic base position facing a wall about3 to4 feet away, holding a medicine ball at waist level. 2. Rotate your shoulders, torso, and hips away from the wall, taking the ball behind your hip. 3. Initiate the throw by exploding your hip back toward the wall and follow with your torso, arms, and the ball. 4. Catch the ball with your arms slightly bent and immediately go into your next repetition. 5. Complete the set on one side before repeating on the opposite side. Be sure to: Initiate the throw with the hip closest to the ball. You should feel it: Working your entire body.

Exercises

NOTES

glute bridge - marching

1. Lie faceup with your arms to the side, knees bent, and heels on ground.
2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
3. Lift one knee up to your chest by flexing at the hip.
4. Return your foot to the ground and repeat with the opposite leg.
5. Continue alternating to complete the set.

Be sure to: If you feel your hips drop or back extend, relax and reset before continuing.

You should feel it: Working your glutes and to a lesser degree your hamstrings and lower back.

medicine ball parallel rotational throw - standing

1. Stand in an athletic base position facing a wall about3 to4 feet away, holding a medicine ball at waist level.
2. Rotate your shoulders, torso, and hips away from the wall, taking the ball behind your hip.
3. Initiate the throw by exploding your hip back toward the wall and follow with your torso, arms, and the ball.
4. Catch the ball with your arms slightly bent and immediately go into your next repetition.
5. Complete the set on one side before repeating on the opposite side.

Be sure to: Initiate the throw with the hip closest to the ball.

You should feel it: Working your entire body.