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

Key Points

• Objective: Build serve strength, shoulder power, and core engagement through explosive overhead throws with a medicine ball.
• Progression: Start without the ball to learn the motion, then use a light ball (2–6 lbs) as strength and velocity improve.
• Target Muscles: Focus on triceps, shoulders, and core.
• Execution: Perform 8 explosive repetitions (avoiding endurance work). Engage the core with controlled eccentric lowering and explosive upward throws. Aim to throw overhead with velocity, keeping arms strong and motion fluid.
• Tips for Effectiveness: Use a weight that challenges your strength while maintaining speed. Slow the descent for maximum core activation. Perform 2–3 sets as part of a power-focused routine.
• When to Include: Add after warming up the shoulders (e.g., bear crawls or pulling exercises).
• Benefits: Improves serve explosion, shoulder strength, and overall power for athletic movements.
• Objective: Develop shoulder power, strength, and multi-directional stability using medicine ball throws.
• Variations: Bounce Pass: Strong downward throw. Chest Pass: Explosive forward pass. Overhead Throw: Upward throw targeting overhead strength.
• Execution: Perform 4 repetitions of each variation (12 total per set). Maintain power and velocity in each throw. Use medicine balls weighing 2–8 lbs or more, depending on strength and form.
• Volume: Limit to 2 sets to focus on explosive strength without overfatiguing.
• Benefits: Enhances shoulder integrity, hitting multiple angles for well-rounded strength and power.
• Objective: Strengthen all three heads of the shoulder (posterior, medial, and anterior deltoid) for improved performance in all tennis shots (forehand, backhand, serve).
• Movements: Chest-Supported Rear Delt Flies: Focus on the posterior deltoid, 10 repetitions. Keep arms straight or with a slight bend, control motion (2 seconds up, slight hold, slow descent). Around-the-House Combination Movement: Dynamic full-shoulder activation, 6 repetitions.
• Repetitions and Sets: Perform 2–3 sets max, emphasizing control and proper form to avoid overfatigue.
• Benefits: Builds shoulder endurance, stability, and strength, preparing shoulders for high-intensity play
• Advice: Expect muscles to feel fatigued ("on fire") but in a positive, strengthening way. Stick to 2 sets for optimal results.
• Objective: Strengthen wrists and forearms to prevent injuries and improve stability for all tennis shots (forehand, serve, slice, volley).
• Equipment: Wrist roller device, lightweight resistance recommended.
• Execution: Extend arms straight out to engage anterior deltoids along with forearms. Roll the weight slowly and controlled (avoid fast motions to maximize benefits). Alternate directions: roll up and down both clockwise and counterclockwise.
• Reps and Sets: Perform 1–2 full rolls up and down; increase weight if easily done more than twice.
• Frequency: Recommended 3 times a week for injury prevention and sustained wrist strength.
• Benefits: Enhances wrist and forearm durability, critical for executing stable and injury-free strokes.