Friday 27 January 2012

Tennis Drills you might have taken lightly- exercise your wrist and forearm



For sports like tennis where the wrist of the player is constantly used, it becomes important that the wrist and for that matter, the entire arm be strengthened. One sure result you can achieve by increasing the strength in your wrist is an increase in power of your forehand shots. A stronger wrist will also give you the necessary control needed when returning fast paced balls.
It is unfortunate that although this remains one of the greatest contributing factors to a player’s game, it is not discussed even by most experts as much as other parts of the sport. For this reason we have taken the responsibility of tackling a few of the techniques by which you can do this. You are however advised to do these exercises within the limits your body allows. If you have any qualms concerning these exercises, consult your physician.

Exercise #1-   5 balls, 15 balls, 20 balls
This is one of the simplest drills you can indulge in to increase the strength in both your wrist and forearm.

What you need; A squash wall, tennis balls and tennis racket

How it’s done; You start by playing a single tennis ball to hit the squash wall. Let the ball bounce once then hit it again against the wall. Try repeating this for 5 hits against the wall before you quit. Next, you try doing this for 15 hits against the wall. You gradually increase the number of times you want to return the ball till you feel you’ve had enough of the drill. This simple drill helps most beginners to improve their timing and concentration as well. This is one drill that even club level players can use to increase the length of their rallies and their stamina.

Exercise #2- Bouncing along the path
This is a drill that is pretty new but produces the effect you seek. It reminds me of the good old saying, “No pain, no gain”.

What you need; The rectangle of the doubles court, Racket, tennis balls

How it is done; You begin on the baseline and with your racket, bounce the tennis ball as you walk. Try to keep the ball within the confines of the extension of the double’s court. Also, try to keep your racket from moving too much. Rather, what you want to do is to make the racket control the bounce of the ball so you can walk without stopping from the baseline towards the net. The process is repeated in the opposite direction. You may perform this drill as many times as you are physically capable. An additional advantage of this drill is that it improves the eye and ball coordination of the player.

Exercise #3- Wrist curls with barbells
This final drill is centered mainly on increasing your forearm strength. I watched this video and knew it had the perfect description of the drill so I have chosen to embed the video below.
What you need; Barbells, workout bench
How it is done; Watch video


If you found this topic interesting, you might also want to read my article on; TIMING THE BALL IN TENNIS. All your questions and queries are humbly welcome. Subscribe to receive all our upcoming updates on how to improve your tennis. Have a great day.

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