Strength training is beneficial for tennis players. It can help you build muscle and, by doing so, also help you burn more calories and shed fat. (Note: if losing weight is indeed your goal, other factors to consider are nutrition and stress management.) Weight-lifting increases your overall fitness level, too. Aside from using equipment like dumbbells, barbells, and kettlebells, or machines — which aren’t always accessible — adding medicine balls to your sweat sessions is another way to up the resistance.
The medicine ball is particularly great for core strength, which tennis players know allows for better on-court performance. It can build muscle mass and strengthen your arms, shoulders, and legs depending on the exercise you are performing. As you hold it with your hands in almost any position, you’re forced to brace your core and keep your body in alignment.
ACE-certified personal trainer, Juannie Jimenez posted a TikTok video showcasing four dynamic moves done with a 20-pound medicine ball: skaters, a combo of one ball slam with two plank jacks, jump lunges with torso twists, and squats. See all four of these moves demonstrated in her video below, and try incorporating them into your next workout.
Strength-Training Medicine Ball Workout From Juannie Jimenez
If you’re interested in doing the moves as a full workout on their own, Jimenez suggests doing four rounds total of the following:
- Skater: 20 reps
- Ball slam with double plank jack: 10 reps
- Jump lunge with torso twist: 20 reps
- Squat: 20 reps
Rest for 15 seconds between each exercise and one to two minutes between rounds.
If you don’t have a medicine ball but still want to take on these challenging moves, you can perform them as bodyweight exercises. (Ever tried a ball slam without an actual ball? It gets your heart pumping.) We know what circuit we’re doing later!
@neenfit2320lb Ball Exercise #blackfitnesswomen #fitgirl #blackfitness #absworkout #womeninfitness♬ Believe Me – Navos