TENNIS POWER AND SPEED
Improve your on-court power and speed to bring your tennis game
to the next level.
MOVEMENT PREP
| EXERCISE | ROUTINE |
| Glute Bridge- Marching | 1 x 6 ea |
| Miniband External Rotation | 1 x 12 ea |
| Knee Hug | 1 x 6 ea |
| Forward Lunge + Twist | 1 x 6 ea |
| Knee Hug Lunge Elbow To Instep | 1 x 6 ea |
| Drop Lunge | 1 x 6 ea |
| Lateral Slide Squat | 1 x 6 ea |
| Pillar March - Linear | 2 x 10 yards |
| Pillar Skip - In Place Acceleration | 2 x 6 sec ea |
MEDICINE BALL
| EXERCISE | ROUTINE |
| Medicine Ball Perpendicular Throw - Standing | 2 x 12 ea |
| Medicine Ball Parallel Throw - Standing | 2 x 12 ea |
| Medicine Squat To Press Throw | 2 x 6 |
| Medicine Ball Rotational Overhead Slam | 2 x 4 ea |
MOVEMENT SKILLS
| EXERCISE | ROUTINE |
| Lateral Shuffle - Cutting | 3 x 4 ea |
| 3 Hurdle Drill To Acceleration | 1 x 3 ea |
| Cross Over Drill - Stabilize | 2 x 4 ea |
| Cross Over Drlll - Quick / Stabilize | 2 x 3 ea |
| Lateral Shuffle To Cross Over Acceleration | 2 x 3 ea |