Tennis Exercises
Exercises to Improve your Ground Strokes
Band Resistant Rotation
Attach a resistant band to an object located chest high. Grab the handle with both hands and walk laterally away from the band until you reach the resistance that you want. Twist against the resistance. Return to the starting position. Perform 3 sets of 15 each side.
Walking Lunge With Rotation
Step forward with one foot and drop the back knee to the ground. With the leg that was stepped forward turn the medicine ball in that direction. Alternate legs and turns.
Reverse Fly
Using light dumbbells, stand with waste bent and back parrellel to the floor holding weights in front of legs. Raise arms out to the side to shoulder height, keeping elbows in a fixed (slightly bent) position. Make sure to stop at shoulder level. Lower and repeat for 3 sets of 15 repetitions.
Side Lunges
Stand with dumbbells to your sides. Lunge to one side with first leg. Position closest dumbbell behind thigh and opposite dumbbell to front. Land on heel then forefoot. Lower body by flexing knee. Return to original standing position . Repeat by alternating lunge with opposite leg. Perform 3 sets of 15 repetitions.
