Tennis is a physically active sport that takes hours of practice time to master. Tennis ball machines can be an invaluable resource in helping you perfect your strokes. The repetition and drills that a ball machine provides allows you to create positive muscle memory, so that you have an easier time executing your game plan during a match. At the same time, ball machines can give you an effective workout that will burn calories and tone muscles throughout your body.
Full Body Workout
Every muscle group in your body is utilized while playing a tennis match. For example, your legs sprint and lunge as you go for the ball, while your core helps to keep you stabilized when quickly changing directions and balancing during ground strokes. And your back, shoulders, chest and arms come into play during the execution of the serve, forehand, backhand and volleys.
Running
Running can burn over 400 calories in 30-minutes of activity at the pace of a 10-minute mile, according to Fitness Magazine, and it is one of the most effective cardiovascular workouts that you can do. Tennis is first and foremost a running game; it is imperative to get to the ball in time in order to be able to hit it effectively and to do that you must be a proficient runner. By executing running-based ball machine drills, you will improve your speed and agility, allowing you to move around the court with more confidence, while also burning calories.
Up the Middle
The Up the Middle workout is a classic tennis ball machine drill that helps to improve your speed, endurance and footwork. Set the ball machine to shoot balls down the center of the court and go back and forth between hitting forehands and backhands. The faster that you set the machine to serve balls, the greater cardiovascular workout you will get. If you prefer to focus on building muscle and shot execution, slow down the machine to a slower, yet still challenging pace.
Random Oscillation
Setting the ball machine at random oscillation helps to improve your running and reaction time. The purpose of this drill is to be ready for any shot that your opponent hits, as you can never be really sure where that ball will land when it reaches your side of the court. The element of surprise trains your legs to sprint into action while also strengthening your upper body when making contact with the ball.
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