In tennis, you often play with one leg most of the time. This requires incredible balance, strength, and coordination. To improve these aspects of your game, training one leg at a time will allow you to produce power even at
the most uncomfortable positions of “imbalance”. In most cases, it will appear unbalanced to the viewer, but little do they know,
you will be in complete and total control.
Progression #3: Bulgarian Split Squat
1) Stand with your feet shoulder-width apart
2) Place your left leg behind you on a stable surface that is about 1-2 feet off the ground.
3) Place the right leg 2.5-3.5 feet in front of the back foot
4) Bend your front knee and lower your hips toward the ground while making sure they are squarely centered
5) Return to the starting position
This is a more advanced move. If you have trouble keeping your balance, go to a wall and lean on it.
Placing the inner arm on the wall.
Once this exercise becomes easy and your balance and stability aren’t affected, add dumbbells to each hand to increase the
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 do the exercise. To further increase the intensity and difficulty, add weight plus the Swiss ball for a real challenge.
For more information, log on to TennisFitnessTips.com. Until next time, train hard and win easy!