Build Tennis-Specific Power: Med Ball Throws, Shoulder Stability & Wrist Strength

Jeff Drock Image
Jeff Drock

In this high-impact workout, Jeff Drock — former junior fitness coach to Coco Gauff — takes you through a full-strength routine to improve serve power, shoulder integrity, and wrist durability. The session combines explosive medicine ball throws, multi-angle shoulder activation drills, and forearm-focused wrist rollers.

More from Jeff Drock
13 videos1hr 46min
Tennis-Specific Cardio Drills: Part 2
0:07:160:00:30
PREVIEW

Tennis-Specific Cardio Drills: Part 2
Tennis-Specific Cardio Drills : Part 1
0:06:100:00:30
PREVIEW

Tennis-Specific Cardio Drills : Part 1
Wide Ball Stances and Recovery
0:09:320:00:30
PREVIEW

Wide Ball Stances and Recovery
Create Space for Balls Coming at You
0:07:490:00:30
PREVIEW

Create Space for Balls Coming at You
Develop Strength, Stability & Upper Body Balance
0:07:530:00:30
PREVIEW

Develop Strength, Stability & Upper Body Balance
Strengthen Abductors and Engage the Quadriceps.
0:10:070:00:30
PREVIEW

Strengthen Abductors and Engage the Quadriceps.
Footwork and Recovery for Short, Close Balls
0:10:080:00:30
PREVIEW

Footwork and Recovery for Short, Close Balls
Approach Shot and Volley Transition Footwork
0:07:160:00:30
PREVIEW

Approach Shot and Volley Transition Footwork
Strengthen Hamstrings and Improve Speed
0:09:130:00:30
PREVIEW

Strengthen Hamstrings and Improve Speed
Upper Body Strength Training
0:09:420:00:30
PREVIEW

Upper Body Strength Training
Shuffle and Crossover Step Drill
0:03:410:00:30
PREVIEW

Shuffle and Crossover Step Drill
Mastering Stances: Squat & Lunge Drill
0:10:210:00:30
PREVIEW

Mastering Stances: Squat & Lunge Drill
Volley Control, Footwork, and Overhead Execution
0:07:300:00:30
PREVIEW

Volley Control, Footwork, and Overhead Execution
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Skipping: Unlock Enhanced Foot Agility and Strength
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Skipping: Unlock Enhanced Foot Agility and Strength

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Upper Body Elastics
0:05:290:00:30
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Upper Body Elastics

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Advanced Plyometrics and Power Development
0:11:510:00:30
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Advanced Plyometrics and Power Development

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Med Ball Excerises for Power
0:09:150:00:30
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Med Ball Excerises for Power

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Core Exercises
0:09:080:00:30
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Core Exercises

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Plyometrics: Power Development
0:07:260:00:30
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Plyometrics: Power Development

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Core Excerises Part 3: Pallof Press
0:02:520:00:30
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Core Excerises Part 3: Pallof Press

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Developing Eugenie Bouchard
0:02:390:00:30
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Developing Eugenie Bouchard

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Recovery Introduction
0:03:150:00:30
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Recovery Introduction

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Developing Powerful Groundstrokes
0:02:210:00:30
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Developing Powerful Groundstrokes

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Elastics Introduction
0:04:070:00:30
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Elastics Introduction

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Develop Strength, Stability & Upper Body Balance
0:07:530:00:30
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Develop Strength, Stability & Upper Body Balance

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Strengthen Abductors and Engage the Quadriceps.
0:10:070:00:30
PREVIEW

Strengthen Abductors and Engage the Quadriceps.

 Jeff Drock
Strengthen Hamstrings and Improve Speed
0:09:130:00:30
PREVIEW

Strengthen Hamstrings and Improve Speed

 Jeff Drock
Upper Body Strength Training
0:09:420:00:30
PREVIEW

Upper Body Strength Training

 Jeff Drock
Creating the Perfect Tennis Player
0:05:100:00:30
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Creating the Perfect Tennis Player

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Optimize and Strengthen Your Wide Base
0:06:440:00:30
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Optimize and Strengthen Your Wide Base

 Dave Bailey
Strength Training Introduction
0:03:04
🎁 FREEBIE

Strength Training Introduction

 Dean Hollingworth
Plyometrics & Power Development: Split Squat Jumps
0:06:510:00:30
PREVIEW

Plyometrics & Power Development: Split Squat Jumps

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Lower Body Squats and Lunges
0:13:490:00:30
PREVIEW

Lower Body Squats and Lunges

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Core Exercises Part 2
0:05:020:00:30
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Core Exercises Part 2

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Fitness Testing
0:06:360:00:30
PREVIEW

Fitness Testing

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Mastering Stances: Squat & Lunge Drill
0:10:210:00:30
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Mastering Stances: Squat & Lunge Drill

 Jeff Drock
Core Exercises: Side Plank
0:03:220:00:30
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Core Exercises: Side Plank

 Dean Hollingworth
Core Exercises: Bear Crawl, Crab Walk and Table Top
0:06:550:00:30
PREVIEW

Core Exercises: Bear Crawl, Crab Walk and Table Top

 Dean Hollingworth
Lower Body Elastics
0:05:110:00:30
PREVIEW

Lower Body Elastics

 Dean Hollingworth
Core Exercises Introduction
0:03:440:00:30
PREVIEW

Core Exercises Introduction

 Dean Hollingworth
Introduction to Upper Body Strength Training: Push Up Progressions
0:07:190:00:30
PREVIEW

Introduction to Upper Body Strength Training: Push Up Progressions

 Dean Hollingworth
Medicine Ball Drills for Power and Explosive Strength
0:15:160:00:30
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Medicine Ball Drills for Power and Explosive Strength

 Dave Bailey
Conditioning
0:06:020:00:30
PREVIEW

Conditioning

 Dean Hollingworth