Med Ball Excerises for Power

Key Points

• MED BALL THROWS:
• SQUAT JUMP MED BALL TOSS:
• Perform squat jump med ball toss to develop power transfer from lower body to upper body
• Do not reset between reps; catch and immediately toss the ball back up
• Perform 2 to 3 sets of 6 to 8 reps
• Importance of transferring power from legs to arms without curling the ball
• This exercise is great for overall power, especially for the serve
• Great exercise for power transfer from lower body to upper body: Squat Jump Med Ball Toss
• Focus on triple extension: ankles, knees, hips
• Med ball throws develop upper body power for tennis
• Start in an athletic stance, load up into the hip, and drive through the ground
• For forehand, rotate hip and drive with right leg; for backhand, use left leg
• Focus on disassociation of upper and lower body
• DYNAMIC MED BALL THROWS:
• Add dynamic movement: split step, move slightly, throw, and catch the ball
• Perform split step to forehand side and backhand side for complete movement
• Perform 2 to 3 sets of 6 to 8 reps each side
• Load up into the hip and push off the leg for both forehand and backhand throws
• Perform 2 to 3 sets of 6 to 8 reps each side
• Ensure the ball is not too heavy to maintain power and speed
• OPEN AND SEMI-OPEN STANCE MED BALL THROW:
• Focus on engaging the outside leg and finding hip position
• Technique is crucial for power generation
• Perform semi-open stance on backhand side and open stance on forehand side
• Load to explode for maximum power
• MED BALL SLAMS:
• Use the lower body to generate power through the upper body into the ball
• Perform traditional slams and rotational slams
• For traditional slams, bring the ball overhead and slam down, using a jump
• For rotational slams, add a rotation from right foot to left side
• Make it more demanding by doing continuous slams
• Med ball slams are great for translating lower body power to upper body
• Perform rotational slams to mimic serve motion
• Ensure continuous movement for added intensity