Tennis Conditioning: Medicine Ball Scoop Throw

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FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!


Feet should be placed shoulder width apart while maintaining a squat stance. The back should be flat with the chest puffed out and gaze directed forward. The medicine ball should be on the ground or a few inches above depending on hip flexibility and the size of the ball. The hands should be firmly grasping the sides of the ball positioned between the knees.

Open palms should firmly grasp the sides of the medicine ball between feet in front of the body.

As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.

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Sports

Tags:

• tennis conditioning
• fitness
• Physical Fitness
• Physical Exercise
• Training
• Tennis
• junior tennis
• high performance tennis coach
• criteria
• coaches
• player development
• medicine ball
• plyometric
• ballistic
• speed training
• power training