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Tennis Gym: Medicine ball workout


Originally published on: 26/02/10 16:35

Medicine ball work is highly tennis-specific due to the ranges of motion and the explosive movements involved. This simulates tennis as the sport demands strength and power through dynamic short bursts of activity.

Image 1
Lunge forward making sure your bodyweight is centred and your abdominal muscles are switched on (tensed). Your knee needs to be in line with your toe, your shoulders should be back and down and your arms need to grip the ball.

Image 2
As you start the movements, use the floor to create upward power and start to engage your glute (bum) as you transfer weight. Use your latissimus dorsi (back muscles) to help rotate your body round and your arms will move naturally.

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The power from the floor will give you upward force. The momentum from the rotation will allow you to strongly release the ball. The final pose demonstrates a strong finishing position with tense glutes, a solid base with the back leg toe pointed.

Top tip
Exaggerate the movements and how low you get so the muscles learn quicker. Feel your core muscles working hard so you can produce maximum power and maintain good posture throughout the exercise.

How many?
Beginners 1 set of 10 reps
Advanced 3 sets of 10 reps

Which ball?
Under 13 years old 1kg med ball
Aged 13-16 2kg med ball
Aged 16-plus 3kg med ball

About your coach: Roxanne Sammel
Roxanne is a physical conditioner at the MCTA Group, an international touring academy of young tennis pros. She recently qualified as a personal trainer, sports masseur and nutritional adviser and works under the guidance of Jez Green, the MCTA Groups Director of Physical Conditioning and physical trainer to Andy Murray.

Visit for more information.


Tim Farthing, Tennishead Editorial Director & Owner, has been a huge tennis fan his whole life. He's a tennis journalist and entrepreneur as well as playing tennis to a national standard. He also helps manage his local club and volunteers for his local tennis organisation. He's a specialist in content about the administration of professional tennis and tennis coaching for all levels.