Bad Posture & Forward Rounded Shoulders Saturn Sit or stand up straight. Hold the performance ball firmly in both hands & circle it around the head. Keep the ball throughout the entire circle at ear level and maintain an even strong grip. Strengthening and stretching the entire shoulder girdle reinforces proper alignment of the spine and ensures good posture and promotes better balance.
Stiffness in Hips & Back
Knee lift & Side Twist
Stand up straight and hold the Performance Ball above chest level- firmly, in both hands. Twist the upper body to the right side; at the same time, lift the right knee up as high as you can. This move functionally strengthens the structure around the lower back by using all core muscles and connectors. This creates a natural corset.
Tennis & Little League Elbow Race Car Driver
Stand straight with one foot in front of the other (split stand) and hold the Performance Ball at chest level with the arms completely straight and in a soft look position. Now, twist your arms clockwise, then counter-clockwise, as far as possible, without loosening your grip and without shrugging the shoulders upward. “The Race Car Driver” will strengthen the entire lever arm with emphasis on the muscle around the elbow, wrist & shoulders.
Arthritic Conditions in Hands & Fingers Dough Kneading Stand or sit up straight. Hold the Performance Ball in front of your chest with your farms fully extended and ALL your fingers digging into the ball. Flick up and release the Performance Ball. Grab it again, digging your fingertips and palms deeply into it. Quickly do this over and over, as if you’re vigorously kneading a ball of dough. This functional strengthening of the fingers and hands will promote blood flow and circulation and instantly reduce pain.
Tennis Tips
Tennis is a very physically challenging sport. Amateur and professional players both experience a high level of stress on the body, which is differentiated in the two groups only by the intensity, frequency and duration of play.
Professional Tennis players include Strength & Conditioning Coaches in their training regimens to be better physically prepared for their game. The recreational player should also include a conditioning program to be ready for the physical challenges of the tennis game.
Many skill components are involved in tennis, such as Dynamic Balance & Coordination, Strength & Flexibility, Agility & Footwork, Quickness, and Speed & Power. These components are essential elements to achieve a strong and balanced tennis game.
Recently, weighted balls (“medicine balls”) have been a preferred fitness tool to prepare for athletic activities like tennis and golf. The benefits of training with a weighted ball are total freedom of movement and the ability to simulate and practice sport-specific moves, benefits not available with fixed machines or other exercise equipment.
By using a weighted ball in conditioning, one can practice and simulate specific tennis moves, such as a serve, a volley, or backhand. Strength and flexibility can be improved in the convenience of one’s home or yard, without actually booking court time. Moving and handling the weighted ball will simultaneously and proportionally condition the arms and shoulders, legs and hips, and the core muscle.
The Performance Ball is a 4-pound soft textured medicine ball (approximately the size of a Basketball), ideal for tennis training. A much heavier medicine ball will compromise freedom of movement, thus limiting the complete skill training approach. Many athletic components can be addressed efficiently and simultaneously with each ball technique, strength being only one important component. By gripping into the soft textured Performance Ball, one will also strengthen the fingers, wrists and forearms. This enhances stroke consistency and timing and also aids in preventing tennis elbow (tendonitis). After a tennis session, the performance ball can be used as a stretching tool to alleviate stiffness on hips and lower back.
IMPORTANT: Each technique should be performed with controlled speed. Too slow will not improve mobility and too fast might over stretch and strain a muscle or tendon.
Powerful Serve
“Pull & Chop” BENEFITS Condition the rotator cuff and shoulders and strengthen core, back, and trunk muscles to meet the high power demands of serving.
DESCRIPTION Stand upright in a split stand, like a boxer, left foot forward, with body weight evenly distributed over both feet. Hold onto the Performance Ball with a firm grip, maintain full arm extensions and deeply inhale. While exhaling, bending the arms, pull the Performance Ball over the right shoulder simultaneously rotating the upper body in the same direction. Feel a stretch in shoulders, back and hips. Hold onto the ball with a firm grip, take a deep breath, and then chop diagonally down (like a spring). While chopping, rotate the upper body to the left, lean forward and bend the knees and hips and breathe forcefully out. Repeat this technique rhythmically 15 times, then switch leg position and perform the same exercise in opposite direction again. Perform the technique for 3 sets.
“Rocking Chair” BENEFITS Improves shoulder mobility, increases arm strength for a better serve, and also improves ankle stabilization for a more powerful reach.
DESCRIPTION: Stand straight up, feet shoulder width apart and knees aligned over the toes. With a firm grip, hold onto the Performance Ball. Fully extend the arms in front of the abdominals or hips. Suck in the abdominals, and tuck in the buttock to support the lower back. Inhale deeply. As you exhale move quickly to the balls of your feet and simultaneously reach above your head. Note, keep the elbows straight at all times and hold on to the Performance Ball with a strong grip. Next, exhale; rock to your heels and lower the arms.
Rock from ball to the heels 15 times and keep the abdominals and buttocks tight and firm. Breathe out in both directions.
Repeat for 3 sets.
“Lying Side Twists” BENEFITS Strengthen the core muscles working through a transverse plane while stretching and relaxing the lower back muscles.
DESCRIPTION Lie on your back on a comfortable firm surface, bend your legs, and place the Performance Ball between your knees. With arms extended out from the shoulders, press the upper back and head firmly down. Pull the knees towards the chest. Now, lower your legs from side to side, rotating at the hips. On each side, try to touch the floor with the outer thigh. Exhale in both directions. Breathing will increase awareness.
This technique is ideal for after tennis matches or at the end of the day to relieve tightness in the lower back and hips, and increase flexibility for better mobility. It also strengthens the abdominals and lower back muscles.
Perform 15 times in each direction, 2 sets.
Modern Forehand
Race Car Driver BENEFITS Strengthen hands, arms, shoulders and chest muscles. Helps prevent tennis elbow; provides quicker feet, stronger ankles, better hand eye, foot eye coordination, and better stamina.
DESCRIPTION Assume a Fighting stance by pushing arms to a full extension at chest height. Take a deep breath. While breathing out and firmly gripping the Performance ball, twist the arms in one direction as far as possible. Quickly twist back to the starting position while jumping up quickly and alternating the foot position. Inhale, and then exhale, twisting the arms in the other direction as far as you can. Repeat ten times in both directions. Recover and then add a 2nd set. |
Triple Jump, Forward Lunge & Side Twist BENEFITS Faster feet; stronger ankles, hip, abs, back and leg muscles; improved stride length; and improved preparation for fore and backhand.
DESCRIPTION Stand straight, feet together and hold the Performance Ball at Chest height. Do 3 jumping jacks and then, without delay, lunge forward with your right leg followed by a right side twist with the Performance Ball at chest height. Exhale while twisting.
Return to starting position and repeat for a total of ten times. Repeat ten times to the other side. Recover and repeat for a 2nd set
Alternating Diagonal Lunge & Reach BENEFITS Strengthens and stretches the groin and inner thigh muscles. It creates a longer and more powerful stride to cover the court. Strengthens shoulders, elbows and rotator cuff. Improves quickness and recovery, encourages better hand eye coordination and better spatial awareness.
DESCRIPTION: Stand upright, feet together while balancing on the ball of the feet. Hold the Performance ball at chest level with elbows at shoulder height. Inhale deeply. Exhale and lunge diagonally right while passing the P. Ball to the right extended arm. Lean and reach as far as you can. Inhale and quickly come back to the starting position.
Repeat towards the other side. Do 10 repetitions on each side, recover and do a 2nd set.
The Versatile Backhand
Knead and Jump BENEFITS Stronger chest, shoulders, and elbow muscles; stronger wrists and fingers for a consistently strong back hand; better balance, improved leg power; less vulnerability to ankle, knee and hip injuries.
DESCRIPTION Stand on one leg and jump. Change direction of jumping. While jumping, fully extend both arms at chest level and squeeze the Performance Ball rhythmically, as if you were kneading dough. Keep the abdominals tight and maintain proper balance. Continue for 15 seconds, recover and repeat with the other leg. Do 3 times on each leg
Jump, Back Lunge & Side twist BENEFITS Faster feet; quicker directional changes while maintaining dynamic balance; stronger inner thigh & groin muscles; functionally stronger core (abs & back), gluteal & leg muscles, leading to better control in preparing the racket for the stroke.
DESCRIPTION Balance yourself on the balls of your feet (base position) and hold the Performance Ball firmly at chest height with the elbows parallel to the ground. Do 3 quick jumping jacks – open feet to a little wider than shoulder width - then lunge back with the right leg and twist the Performance Ball to the right side. Exhale while lunging back and return to the base position.
Repeat sequence 10 times then change sides. Recover and then repeat on both sides.
Squat & Racquet Reach BENEFITS Strengthen the knees, hips and quadriceps, plus the lower back and abdominals; great practice drill to drop low to the ground without compromising the lower back; increased hand-eye coordination.
DESCRIPTION Wedge the Performance Ball between the knees and thighs and stand solidly. Hold your racquet in both hands. Squat down (maintain a straight back), transfer the racquet to the right hand and extend the right arm out as far to the right as possible while exhaling. Inhale, then exhale and stand upright.
Repeat the same sequence to the left. Remember to keep your heels on the ground and your back flat and straight while squatting. Do total of 10 times in each direction.
The Dynamic Volley
Jump and Twist BENEFITS Stronger ankles, knees and hips; increased vertical leap; reinforce core muscles (chest, abs, and back); more power in back and forehand.
DESCRIPTION Hold the Performance Ball with a firm grip at chest level. Bounce up and down on your balls of feet. Twist hips and feet to one direction while upper body and arms turn to other side. Keep the legs together. With each jump, breathe out with energy.
Complete 20 repetitions. Recover and repeat one set
Side Shuffles, Drop, Clap and Catch BENEFITS Stronger hips, legs, and ankles for specific for court sports; more stamina; improved quickness & reaction time, better hand-eye coordination; better focus and mental toughness; stronger lower back.
DESCRIPTION Hold the Performance Ball in your hands, chest high. Spread your feet about 2 inches wider than shoulder width. Balance yourself on the balls of the feet. Lean over the trunk with the back straight (raise the chest and stick the buttocks out). Shuffle 5 exaggerated steps to one side (breath out with each step), turn sideways and drop the Performance Ball from chest level to the ground. Quickly clap your hands twice and catch the ball after one bounce. Shuffle to the opposite side (5 steps again) and repeat the technique.
Complete the sequence for 6 laps, recover and then repeat 6 more laps.
Quick Feet, Push & Pull BENEFITS Faster feet; more powerful upper body and core muscles; improved anaerobic energy system.
DESCRIPTION Hold the Performance Ball firmly at chest level with elbows parallel to the ground. Keep the feet shoulder width apart and balance yourself on the balls of the feet. For the next 15 seconds, dribble (tap) your feet. Simultaneously simulate tossing the Performance Ball to someone in front. However, don’t let go of the ball. Breathe forcefully and rhythmically.
Recover and repeat for a total of 3 sets
The Return of Serve
Straight Arm Toss, Hand Clap & Catch BENEFITS Stronger arms, hands and wrists to control velocity of receiving tennis ball; injury prevention against tennis elbow (tendonitis); better shoulder mobility; improved reaction time; better hand-eye coordination and timing.
DESCRIPTION Stand straight, feet shoulder width apart. Hold the performance ball in front of the abdominals with a firm grip and with arms extended. Forcefully raise the arms straight up (keep the elbows straight), release the ball, double clap your hands and catch the ball before it reaches eye level. Lower the ball with control to the lowest level and repeat rhythmically the tosses and catches.
10 times, 2 sets
Straight Arm Toss, Side Twist Jump and Catch BENEFITS Improves quickness and footwork; stronger ankles and feet, knees and hips; stronger functional abdominals; better hand-eye coordination and timing.
DESCRIPTION Stand straight, feet apart shoulder width (base position). Hold the performance ball with extended arms and a firm grip in front of the abdominals. Throw the ball straight up, quickly jump and twist to the right side. While the ball is still in the air, jump back again to your base and catch the ball before it drops past your chest. Repeat to the other side. Repeat 5 sets. Recover and repeat 5 sets.
Single Leg Ball Passing BENEFITS Better balance; improved hand-eye coordination; stronger hip flexors; more flexible hamstrings; stronger forearms
DESCRIPTION Stand straight in a boxing stance, left leg forward. Hold the ball in your right hand Swing the right leg toward the ceiling while keeping it straight. Quickly pass the ball behind the leg to the left hand. Lower the leg to the ground while balancing the ball.
Repeat on the right leg for 10 repetitions. Keep passing from one hand to the other. Change leg stand and repeat on other side
Ornament Shots
Single Leg and Arm Extensions. BENEFITS Better balance and coordination; stronger abdominals and back muscles; increased strength and muscle endurance in feet, knees, hips and quadriceps; stronger triceps and shoulder muscles for a powerful and consistent serve.
DESCRIPTION Stand on your right leg, with the left knee high up in the air. Firmly hold the Performance ball behind the head. As you straighten the arms up towards the ceiling, simultaneously extend the left leg out in front of you. Energetically exhale while extending. Inhale deeply, exhale and lower the ball and the leg.
Promptly repeat for a total of 15 times on the same side. Recover and repeat on other leg
Around the World BENEFITS Stronger buttock, hamstrings, lower back; improved mobility in inner thigh and chest, thus more reach to cover the court sideways; stronger stand and better balance; enhanced kinesthetic and spatial awareness.
DESCRIPTION Stand in a wide straddle stance. Lift the ball above the head and circle the ball in a large loop from the ceiling to the floor and back to the ceiling. Breathe out while lifting and while lowering yourself.
3 circles in both directions. Recover and repeat.
Spread Eagle BENEFITS Relaxes tightened hip flexors, thighs, lower back, chest and shoulder.
DESCRIPTION Great after a match or a long day at work.
Lie on floor, face up, knees bent and feet about hip distance apart. Lift the hips up towards the ceiling and wedge the Performance Ball under the small of your back (below your waist). Now, spread your arms and legs. Deeply breathe in through the nose and out of the mouth 10 times. Feel the lower back and hips relaxing. With your hands, pull the knees to the chest, keeping the ball wedged between the lower back and floor.
Hold the stretch for 10 breaths and repeat the cycle.
