SPORT SCIENCE - Professional Tennis Registry

Power Exercises with a Medicine BallBringing a couple medicine balls to the court can make tennis training more interesting. Ifworking with young juniors (10 to 16 years old), consider bringing a couple different weightsranging from 6 lbs or 3 Kg to 12 lbs or 6 Kg. Heavier loads could be done in the gym. Olderjuniors, adults or college players could use balls ranging to 7 Kg or 15 pounds, or evenheavier, depending on the training experience, tennis level and size of the athlete. Differentexercises may be done with slightly different balls, ranging from 4 to 10 inches in diameter.Softer balls are easier to catch, and smaller balls can be managed even with one hand orsmaller hands. In addition, consider that some medicine balls are designed for durability(and can hold up better on the court) and some are made to bounce, which can be useful incertain drills.Keep in mind, power development is about speed, not just weight or mass. Smaller medicineballs can help build speed and keep the hands working together better when imitating atwo-handed backhand. In addition, if the ball is too heavy, the player might alter form. Ifworking with a team or group, three or more balls is obviously helpful, as are doing stations.Medicine Ball X DrillStart in an athletic position (ready position) at the center mark on the baseline. Movefollowing an X pattern. This movement can be performed in a variety of ways, but usually itis a backward movement, followed by a forward movement, a backward movement andfinishes with a forward movement. All movements should involve swinging the medicineball to mimic groundstrokes, using shoulders, core, hips and legs.© iTPAPTR Practical On Court Applications for Sport Science 56