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Workouts

Boost Power and Speed for Tennis

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Train for greater power and faster feet on the tennis court with this total-body routine.

You'll start with a dynamic warm-up (movement prep) to activate key muscles, increase blood flow, and prepare your body for an effective session. Next, you'll perform explosive moves with a medicine ball to help you add zip to the ball and make better returns to hard serves. Finish with a series of drills to improve your quickness and agility.

Perform this routine once or twice a week as part of your overall training program. The end-result: You'll build a more athletic body to cover more court and hit the ball harder time after time.

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Equipment

Training

Movement Prep

Movements Sets Reps
Glute Bridge - Marching 01 06 reps each Play Video

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Mini Band - External Rotation 01 12 reps each Play Video

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Knee Hug - Moving 01 06 reps each Play Video

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Reverse Lunge - with Twist 01 06 reps each Play Video

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Knee Hug to Forward Lunge - Elbow to Instep 01 06 reps each Play Video

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Drop Lunge - Tennis 01 06 reps each Play Video

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Lateral Squat - Low 01 06 reps each Play Video

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Pillar March - Linear 02 10 yards each Play Video

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Pillar Skip - In Place 02 06 seconds each Play Video

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Medicine Ball

Movements Sets Reps
Medicine Ball - Perpendicular Throw - Tennis 02 12 reps each Play Video

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Medicine Ball - Parallel Throw - Tennis 02 12 reps each Play Video

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Medicine Ball - Rotational Overhead Slam - Tennis 02 04 reps each Play Video

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Medicine Ball - Squat Press and Throw 02 06 reps each Play Video

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Movement Skills

Movements Sets Reps
Lateral Shuffle - Cutting 03 04 reps each Play Video

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3 Hurdle Drill to Acceleration 01 03 reps each Play Video

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Cross Over Drill - Stabilize - Tennis 02 04 reps each Play Video

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Crossover Drill - Quick & Stabilize 02 03 reps each Play Video

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Lateral Shuffle to Cross Over Acceleration 02 03 reps each Play Video

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Tags: Tennis, Power, Speed

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