Injury prevention · Level 1
Ball squeeze
Squeeze a tennis ball with your whole hand and release slowly.
- Suggested dose
- 3 × 15 rep per side · 20s rest
- Equipment
- Tennis balls · or · Towel
- Works
- Forearms
- Pattern
- Forearm and wrist
How to do it
- Hold a ball in your hand.
- Squeeze hard for 3 s.
- Release slowly. Repeat.
Key points
- Relaxed shoulder
- No pain
Common mistakes
- Holding your breath
Why it helps your tennis
Grip strength for a stable racket at impact with less strain on the elbow.
Related exercises
- Hammer curlElbow flexion with a neutral grip (thumbs up).
- Overhead triceps extensionWith a dumbbell overhead, bend and straighten your elbows.
- Eccentric wrist extensionForearm supported, palm down: lower the dumbbell slowly with the wrist.
- Wrist curlForearm supported, palm up: flex the wrist lifting the weight.