1) Start throwing!
The overhand throwing action, is the same action as a serve in tennis. The overhand throwing motion creates a kinetic chain of movements which replicate the tennis serve. Grab a family member, and head to your local park (with your 5kms) and start 5 metre apart and throw and catch.
Once warmed up:
- move further apart and attempt to throw and catch on the full.
- Throw as high in the air as you can for your partner to catch.
- Throw to the side to make your partner move, react, and track the ball.
After a few minutes on constant throwing, your muscles (teres Major, Subscapularis, Deltoid, Pectoralis Major, Latissimus Dorsi, Latissimus Dorsi Teres Minor and infraspinatus) will be feeling well used!
2) Start a lunge to the right!
As you complete a lunge to your right (For right-handed players) you will be replicating the lower body movement sequence of a forehand groundstroke.
3) Start a lunge to the left!
As you complete a lunge to your right (For right-handed players) you will be replicating the lower body movement sequence of a backhand groundstroke.
Lunges recruit the abdominals, gluteal muscles, quadriceps, hamstrings and calves. Our legs muscles are the power produces in our groundstrokes, so often you hear the saying “from the ground up.” Tennis players require strong leg strength and aerobic power to propel their body through each shot, time and time again, within the one rally – Then back it up for the next point!
Covid 19 restrictions in Melbourne may prevent us from hitting the court, and we may not know when we will return, or in what format. But, we will return to our favorite sport, so lets do the above 3 exercises to prepare our body for on court very soon.
For advanced players: The Overhand throw, plus your lunge, is the “serve plus one.” 70% of points are won in the first 2 shots. (Serve plus one ground stroke or return plus one groundstroke)