Toady's tennis game has evolved into a fierce fitness battle among competitors. Players are playing at a pace unthinkable, exploding into their shots with massive force, firing ground-strokes at incredible speeds. To compete in tennis, players must train harder with their fitness, training muscles to explode through impact of the ball, increasing the quickness of muscle fibers. Medicine ball training is the key ingredient to making this happen.
Benefits
To be able to compete at a higher level, tennis players need to train themselves to the physical limit and, at that point, demand even more. By adding proper medicine ball training to the mix, explosive muscles will build, making the medicine ball the holy grail of training tools. Players will learn to explode to shots, getting into position better and land, load and explode through the shot using their legs to hit the shot, not the arms.
Sizes
Medicine balls come in different sizes and textures in a variety of weights. Most medicine balls come in 4, 6, 8, 10 and 12 lbs. Each weight has different training drills associated with it, all in an effort to build explosive muscles in a gradual process.
Effects
The effects of adding medicine ball training to your individual program are intense. Proper training will drastically increase footwork and core strength, providing the necessary physical weapons needed in tennis. Players need to comprehend the benefits of plyometrics training incorporated with the medicine ball, and how it will help build explosive muscle fibers. Understanding the process will help tennis players train properly which will result in building faster muscle fibers, strength and agility.
Considerations
To achieve the maximum results with incorporating the medicine ball, players need to consider the variety of drills available. Medicine ball training is not for everyone. These drills can be strenuous and, if not executed properly, harmful to your body. Tennis players should start off with a smaller weight and gradually move up, increasing the reps and drills.
Sample Drill
With the serve being the most important stroke in tennis, this drill will help increase the power if executed properly. Take an 8-lb. medicine ball, bring it over your head with both hands, and, while focusing on being tight and long , drive the ball down, enough to bring your feet off the ground. "This is fantastic for explosive power through the upper body," says Nick Anthony, a performance specialist at Athletes' Performance in Arizona.
Expert Insight
Coaches should incorporate medicine ball training with the better players in their respective programs. The results and benefits with the players will be tangible. Design drills specifically towards improving core strength, footwork speed, agility and endurance, together with a recipe of key ingredients, medicine ball training, plyometrics and intense on-court drills. Each individual player is different, so coaches need to apply the ingredients differently to the players. The ultimate result is an individual plan players can be held accountable for. Know what medicine ball training each player can handle, and the effects of hard work.
References
- Core Performance: 7 Exercises Every Tennis Player Should Know
- "World Class Tennis Technique"; Paul Roetert, Jack Groppel; 2001
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