Tennis requires continuous explosive movement to successfully react to the ball and win points. Feeling sluggish rather than explosive can cost you the match. Plyometrics training may improve a sluggish body. Plyometrics was first used by Eastern Europeans in the 1970s and is employed today around the world for both professional and amateur athletes. With plyometrics, the muscles are stretched before they contract, which can result in improved strength, agility, explosive ability, balance and speed on the court. Incorporate plyometrics into your training sessions two to three days per week.
Explosive Jump
Step 1
Stand with your feet hip-width apart. Rest your arms by your side with your elbows slightly bent. Engage your abdominal muscles throughout the entire exercise and keep your back straight as much as possible.
Step 2
Bend your knees and lower your butt until your thighs are parallel to the floor.
Step 3
Push off with your feet and jump as high as your able with control so your body remains in proper form.
Step 4
Land with bent knees in the original squat position. Immediately push off again and continue to jump for six to 12 repetitions, depending on your ability level.
Box Jump
Step 1
Place an athletic equipment box or bench that is approximately 6 to 12 inches high three feet in front of you. The box jump is an advanced version of the explosive jump and can help to further strengthen your core, glutes, quadriceps, hamstrings, calves and ankles.
Step 2
Stand with your feet hip-width apart and arms hanging loosely by your side. Engage your abdominal muscles throughout the entire exercise and keep your back straight as much as possible.
Step 3
Bend your knees and lower down as if you are going into a squat, however, rather than keeping your torso upright, lean forward over your thighs.
Step 4
Push off with your feet to jump up vertically and land on top of the box. Land with your knees bent and with as much control as possible, using your core to help you land softly rather than with a thud.
Step 5
Reverse the motion and jump backward landing in starting position on the floor. Immediately jump up onto the box again, repeating the motion for 6 to 12 repetitions, depending on your ability level.
Tips and Warnings
- Always push off and land a jump with bent knees.
Things You'll Need
- Athletic box or bench
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