🏃🏼‍♀️ FOOTWORK and AGILITY exercises on BOSU ball for 🎾 TENNIS players

Incorporate Bosu Ball when doing fitness drills to improve your core balance for better tennis footwork. By practicing these exercises you will achieve greater agility, correct your tennis stances, speed up your feet and strengthen your leg muscles.
In tennis 🎾, everything starts with the feet. This is because tennis is a game of constant movement in different directions. Excellent footwork will help a player reach to the ball faster, prepare for a shot better and put themselves in the right position to hit the ball. It will also allow the player to follow through after the shot with the right steps and bodyweight transfer. We have prepared tennis-specific exercises to improve your footwork and agility using a Bosu Ball. Practice them and you will achieve better footwork that will take you a step closer to winning more matches.
What is a Bosu Ball?
A Bosu Ball, invented more than 20 years ago, is a fitness equipment designed to help improve balance and engage the core muscles. It is flat on one side and round like a fitness ball on the other. You can use it with either side up.
I love using Bosu Ball in many of my fitness workouts because the unstable surface will force you to use your core muscles to keep you from falling off the ball and therefore making them stronger. Thanks to the element of instability, the Bosu Ball makes any simple exercise become extra challenging.
Accessories: tennis racket and a ball
Apart from Bosu Ball I am using a tennis racket and a tennis ball as accessories for some exercises. My tennis racket is 300 grams heavy but you are free to use a lighter racket to make it simpler. To make the exercises where I use a tennis ball more difficult you can use a heavier ball such as a 1 kilogram medicine ball.
A good tennis player has a good stability and balance!
In this video I show you 15 exercises performed on a Bosu Ball. Some of them are designed to improve your tennis stances, such as an open stance, and stay balanced when swinging the racket. Others will help you speed up your feet and footwork while keeping your core steady. There are also some exercises focused on strengthening your leg muscles to achieve better resistance. Practice them and enjoy!
00:00 Introduction
01:12 Exercises
1. Toe touches
2. Forward & backward jumps (with a tennis racket)
3. Lateral jumps (both legs and on one leg)
4. All-side jumps
5. Quick run & up
6. High knee hustle
7. Ankle touch & over (with a tennis ball)
8. Switch lunges
9. Lunge & twist (with a tennis racket)
10. Power skip & lunge
11. Forward & back lunge jumps
12. Side lunges & over (with a tennis racket and shadow swings)
13. Side lunges on one side (with a tennis racket and shadow swings)
14. Alternating lunges
15. Single leg lift with a twist
04:28 Summary
For more information visit our website: fitintennis.com/bosu-ball-exe...
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Playlists:
🎾 Forehand stroke technique ➤ bit.ly/2HP2C3l
🎾 Two-handed backhand technique ➤ bit.ly/3kP4FTQ
🎾 One-handed backhand technique ➤ bit.ly/3eb3AmI
🏃🏼‍♀️ Tennis footwork ➤ bit.ly/3jZvUtl
🧿 Fitness trainings on BOSU Ball ➤ bit.ly/2TJ241z
🥵 TABATA fitness workouts ➤ bit.ly/2IGzNXz
😷 Tennis in lockdown ➤ bit.ly/3mYOvaQ
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Thanks for watching. We hope to see you on a tennis court!
With tennis love.
- fitintennis team
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[@farzin1976]

I love this workout, it helped me get into U12 nationals next week

[@NikolayTen]

Thank You !

[@vikramkohli1261]

Nice Video!

[@parasania84]

great work, coach! Thanks

[@FerrerChacin]

Excellent !

[@hamzaa.8082]

Great!

[@coldmountain1848]

Very nic video, which size should I choose for the bosu ball? 50cm or 65cm? Thanks

[@syntiarr1]

Muchas gracias, como fisioterapeuta voy a utilizar algunos de los ejercicios en mi trabajo. Un saludo.

[@vegan_sausage_of_doom1331]

english perfect, spanish classes (about 15-17 years ago if I recall correctly), that you Gaby?????

[@Fitintennis]

Hello! maybe.. not sure who you are?

[@vegan_sausage_of_doom1331]

Oh, hello there! "Maybe"😄 well it's a yes or no kinda question unless you suffer from memory loss😂 Anyhow, I take it's a yes. I'm Rafal, I used to sit behind you and sometimes with you. Your video was in youtube recommended vidoes after I searched bosu ball and exercises... I don't forget faces, and was surprised to see a familiar one on youtube. You look great, you look happy and I hope all is well. It was very nice seeing you. Take care Gaby and greetings from Edinburgh! 🖖🤘BTW No more parts? Only 1 out of 6?

[@Fitintennis]

@@vegan_sausage_of_doom1331 But how can I say I remember or not someone from 15-17 years ago who is now called Vegan Sausage of Doom?? haha. Rafal is a little more specific. :) All good. Thanks. More parts coming soon!!

[@vegan_sausage_of_doom1331]

Actually, I didn't ask if you remembered me, but OK, I get it, it's only fair. Have a great day, Gaby! ;)