Plyometrics, a term that has its roots in Eastern Europe, is a training style used by athletes to develop and increase their reaction time and explosive power. Tennis players rely on their quickness and ability to explode into their shots with power. Strength training alone does not always address tennis movements or skills. Adding specific skill-related plyometric exercises to your tennis training might give you a one-step advantage over your opponent.
Squat Throw
An effective tennis serve requires lower body power and this exercise helps develop your leg muscles. Hold a medicine ball in both hands in front of your body and stand with your feet shoulder-width apart. Bend your knees and hips and lower your body into a squat position. Concentrate on keeping your head up, back straight and your knees no farther forward than your toes. As you push with your legs and explode upward, extend your arms up and toss the ball into the air above your head. Catch the ball and, without resting, immediately return to the squatting position for the next toss. Repeat for a total of 10 times, rest and do another set.
Lateral Bench Steps
This is another drill that might help improve the explosive power in your legs. You will need a 1- to 2-foot-high bench that is well-anchored to the ground. Start by standing on the right side, bend your left knee and place your left foot on top of the bench. Push off the ground with you right leg, briefly land on the top of the bench with both feet, quickly cross over the bench and land on your left leg with your right foot on top of the bench. Repeat in the other direction and return to the starting position to complete one repetition. Do a total of 10 repetitions.
Overhead Throws
A strong upper body helps when hitting your serve or overhead shots. This drill might help to increase the explosive force required to hit these shots with success. You will need a medicine ball and a sturdy wall, one made with cement blocks or bricks. Hold a medicine ball with both hands, stand six to eight feet away and face the wall. Start with a small bend in your knees, feet shoulder-width apart and one foot slightly ahead of the other. Take the ball back behind your head and quickly throw it in a downward motion toward the lower third of the wall. When thrown correctly, it will rebound off the wall and bounce off the ground. Catch the ball after the bounce, take it back behind your head and repeat for the desired number of times.
Explosive Pushups
This plyometric drill primarily works your upper body. Begin by getting into a pushup position with your hands below your shoulders, your body in a plank-like position from your head to your feet and your feet a foot apart. Slowly lower your body to the ground and quickly thrust upward enough so that your hands leave the ground. Use your hands to catch your fall, lower your body and repeat for the desired number of times. Concentrate on keeping your head up, back straight and minimizing the amount of time between pushups.
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