STRENGTH 💪🏽🔥 and ENDURANCE exercises using MEDICINE ball on BOSU ball for 🎾 TENNIS players

Описание: Check out these tennis-specific 🎾 exercises to train your endurance using two types of medicine balls and Bosu Ball. Tennis players often use medicine balls in their fitness conditioning training because of their many benefits such as increasing power of your arm motions and improving accuracy of your movements. Moreover, if combined with Bosu Ball they help improve your coordination and dynamic balance. Doing exercises when off-balance helps engage deeper muscles, the ones that are vital to maintaining the correct stance in tennis.

What is a Bosu Ball?

A Bosu Ball is a training device to improve your balance which is made of a half fitness ball attached to a flat surface. It stands for “both sides used” which means it can be used upside down.

I love using Bosu Ball in many of my fitness trainings because it allows me to incorporate an instability element into nearly any other exercise. The balance training can be extremely beneficial to their footwork so the way players move on court and use their bodyweight to hit the ball. Furthermore, Bosu Ball forces the person to use their deep stabilizer muscles to keep the right posture which effectively means they strengthen their core.

Accessories: two medicine balls and a tennis ball

Apart from the Bosu Ball I am also using two different medicine balls: a small 1 kg heavy ball and a bigger one that is 3 kg heavy. Medicine balls can come in many varieties of sizes and weights. When choosing a weight of the ball, pick a ball that is heavy enough to slow down your motion but light enough to keep the same control and accuracy of the movement.

A good tennis player has a good stability and balance!

In this video I show you a total of 19 exercises performed on a Bosu Ball. By using a medicine ball, you will be able to do movements that work an entire chain of muscles. You will develop intermuscular coordination, as well as build up your abs and lower back muscle. In the last three exercises I combine the footwork on Bosu Ball with throwing a medicine ball against a wall which helps develop power and explosiveness.

00:00 Introduction

01:24 Exercises for leg strength and balance

1. Squat & ankle touches
2. Leg lift & ankle touches
3. Split step jumps
4. Squat & knee high
5. Torso rotation & shoulder flexion
6. Lunges & torso rotations
7. Side lunges & alternating ball fly
8. Side lunges & torso rotations
9. Forward lunge & shoulder flexion
10. Inside-out forehand footwork
11. Cross step & open stance
12. Side step & leg lift
13. Squat & single-arm curl & overhead press

03:44 Exercises to work on abs and lower back

14. Russian twist
15. Weighted superman
16. Alternating ball fly

04:08 Throwing the ball against the wall for explosiveness

17. Overhead toss forward
18. Hip toss with torso rotation
19. Open stance & hip toss

04:48 Summary

Music credits:
Music by Joakim Karud
•    / joakimkarud  
• www.joakimkarud.com

For more information visit our website: https://fitintennis.com/bosu-ball-exe...

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Playlists:
🎾 Forehand stroke technique ➤ https://bit.ly/2HP2C3l
🎾 Two-handed backhand technique ➤ https://bit.ly/3kP4FTQ
🎾 One-handed backhand technique ➤ https://bit.ly/3eb3AmI
💪🏼 Fitness trainings on BOSU Ball ➤ https://bit.ly/2TJ241z
🏃🏼‍♀️ Tennis footwork ➤ https://bit.ly/3jZvUtl
😷 Tennis in lockdown ➤ https://bit.ly/3mYOvaQ
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Thanks for watching. We hope to see you on a tennis court!
With tennis love.
fitintennis team

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