In tennis you're often playing off of one leg the majority of the time. This takes incredible balance, strength, & coordination. To improve these aspects of your game, training one leg at a time will allow you to produce power even in
the most awkward "off-balance" positions. In most cases you'll appear off-balance to the spectator, but little do they know,
you'll be in complete and total control.
the most awkward "off-balance" positions. In most cases you'll appear off-balance to the spectator, but little do they know,
you'll be in complete and total control.
Progression #3: The Bulgarian Split Squat
1) Stand with feet shoulder width apart
2) Place left leg behind you on a stable surface that is approximately 1-2 feet off the ground
3) Place right leg 2.5-3.5 feet in front of the back foot
4) Bend front knee and lower your hips toward the ground while ensuring that they are directly centered
5) Return to the starting position
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Beginner
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This is a more advanced movement. If You're having trouble maintaining balance, Move next to a wall and support yourself
By placing your inside arm on the wall.
By placing your inside arm on the wall.
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Intermediate
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Once this exercise becomes easy and your balance and stability is not challenged, add dumbbells to each hand to increase the
intensity.
intensity.
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Advanced
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After increasing the weight becomes easy, increase the difficulty by using a swiss ball. Here, instead of using a stable surface for your back leg, place your foot on the ball
and perform the exercise. To further increase the intensity and difficulty add weight plus the swiss ball for a real challenge.
and perform the exercise. To further increase the intensity and difficulty add weight plus the swiss ball for a real challenge.
To learn more log on to TennisFitnessTips.com. 'Til Next Time, Train Hard & Win Easy!
As one of the nation's most in-demand 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 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. TennisFitnessTips.com is a website designed to help you "Train Hard & Win Easy!"...
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