Playing high-level tennis requires more than having good technique. You must be fit, strong, quick and powerful while maintaining your flexibility and balance. Kettlebell exercises can help players improve in these areas. The kettlebell is basically a weighted iron ball with handles. Tennis coach Paul Steele believes that a quality workout can be achieved in a relatively short amount of time with the use of kettlebells. A regular kettlebell exercise routine helps you build and maintain the endurance and strength needed for a long tennis match.
Halo
Tennis players who have an aggressive style of play and hit with power need good balance, flexibility and strong forearm, shoulder and core muscles. In addition to strengthening, the halo exercise works on balance and helps to loosen up and stretch these muscles. To perform the kettlebell halo, start with your feet shoulder-width apart. Hold the kettlebell in front of your chest with both hands on the handle, and the weighted end above the handle. Keep your arms bent at a 90-degree angle and your wrists firm and straight throughout the exercise. Lift your arms and circle the kettlebell around your head in a clockwise direction, and finish at the starting position. Switch directions and circle your head in a counterclockwise direction. Repeat the circular motion, alternating directions for the desired amount of time. Concentrate on tightening your abs and squeezing your glutes. For a variation to test your balance, keep your feet together throughout the exercise.
Swing
The serve in tennis requires players to have an explosive upward movement. The legs start this action. The kettlebell swing works your glutes, quads and hamstrings. Stand with your legs hip-width apart and the kettlebell sitting on the floor between your legs. Bend over and grab the handles with both hands. With a firm grip and straight arms, bend your knees, and swing the kettlebell back and then forward chest high. Allow the kettlebell to drop and swing again. During the forward swing, concentrate on keeping your back flat and driving upward, using your legs and hips, to a standing position. Repeat 10 times, rest and do two more sets. For a variation, drive the kettlebell up over your head with straight arms.
Turkish Half Getup
After the leg action of the serve, strong core and shoulder muscles are needed to continue the energy up through your upper body to your arm. The Turkish half getup works these muscles. This exercise starts with you lying on your back, with your right leg bent and the bottom of your foot on the floor; your left leg is straight. Place the kettlebell next to your right shoulder. Slip your right hand, palm facing up, through the handle and grasp the weight. Use your other hand to help lift the kettlebell and position the base of it against the back of your forearm. Rest your left arm off to your left side on the floor. With your wrist firm, press the kettlebell straight up above your right shoulder. Keeping the weight overhead, push with your left arm, tighten your abdominal muscles and raise your upper body to a sitting position. Your left leg remains straight, with your weight on your left buttock. Hold this position a few seconds and slowly lower your body to the starting position. Repeat for the desired number of times. Take a break and repeat using your left arm.
Renegade Row
Strong arms, back and core muscles are important in all tennis strokes. The renegade row works all of these muscles. Start with the kettlebells sitting on the floor, shoulder-width apart. Grab the handle of each one. Stretch your body out in a pushup position, with your arms straight and your shoulders aligned over each weight. Your legs should be spread slightly apart for balance. Stay on the tips of your toes, tuck your hips forward and keep your back straight. Shift your weight to your left side as you lift the kettlebell up to your chest with your right hand. Lower the weight to the floor. Shift your weight to your right side and lift the weight up with your left hand. Repeat the rowing action 10 to 15 times for each arm.
Member Comments