Tennis Fitness Tips
 

Tennis Fitness Exercises to Increase the Power of Your Serve Part II: Squat Jumps

by Todd Scott


The next Tennis Fitness progression for increasing the power of your serve is the squat jumps. Since power and explosion are paramount in service power, the squat jump is a perfect tool to use in your tennis workout program.

Tennis Fitness Progression 2: Squat Jumps


How to do it:

1) Stand with your feet shoulder width apart

2) Slowly bend your knees and lower your hips as you were performing a squat

3) When your thighs reach parallel, drive your feet into the ground & thrust your feet forward, while exploding up into the air

4) Land with your feet shoulder width apart

5) With a fluid motion repeat for 10-20 reps

Tennis Fitness Beginners: For beginners, it may be more difficult to smoothly transition from one squat jump to the next without pausing. If you are having trouble, between each rep, pause for a second to gather yourself and repeat.

Tennis Fitness Intermediate: For people who have good stability and balance, the goal here is to perform one rep to the next in a fluid motion without pause. To add intensity, each progressive set work to decrease the time your feet touch the ground on each rep.

Tennis Fitness Advanced: To really increase the intensity and activate fast twitch muscle fibers used in the serve, add weight.

To begin, you can use either a barbell placed on your shoulders (as in a squat) or you can use dumbbells placed in each hand hanging to your sides.

Start with a weight you can curl with your biceps at least 6 times. As the exercise becomes easier and easier, increase the weight in increments of 5-10 pounds.

For advanced Tennis athletes using weight, perform 2-4 sets of 6-8 reps. The goal here is not to fatigue the muscles, but to stimulate fast twitch muscle fibers.

As one of the nation's most in-demand tennis fitness trainers, Todd Scott is a training advisor to Men's Fitness and Muscle & Fitness Hers magazines. You can find his articles on news stands today and in nearly every issue of Men's Fitness or Muscle & Fitness Hers magazines for the past 2 years. A high school champion tennis player-turned-fitness expert finally decided, after a little arm twisting by his tennis fitness clients, to allow public access into his Tennis Specific Fitness Databank to help people just like you develop strength and power to hit stronger shots and win more matches. Tennis Fitness Tips is a website designed to help you "Train Hard & Win Easy!


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'til Next Time, Train Hard & Win Easy,

Todd Scott
Tennis

Todd Scott
Training Advisor for Men's Fitness and Muscle & Fitness Hers magazines

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