Power · Level 1
Ball slam
Raise the ball overhead and slam it hard into the floor.
- Suggested dose
- 3 × 8 rep · 60s rest
- Equipment
- Medicine ball
- Works
- Abs, Lats, Triceps, Glutes
- Pattern
- Plyometrics, Anti-extension
How to do it
- Stand on your toes, ball overhead.
- Slam it hard into the floor in front of you, bending hips and knees.
- Pick it up with a neutral back and repeat.
Key points
- Use your abs, not just your arms
- Neutral back when picking it up
Common mistakes
- Using a ball that bounces hard back at your face
Why it helps your tennis
Power chain similar to the hitting phase of the serve and smash.
Source: Complete Conditioning for Tennis, ch. 9 (overhead toss)
Related exercises
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.
- Push-upsHorizontal push with the body as one block from heels to head.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.