Medicine Ball Wall Drills For Forehands and Backhands

Here is one of the most popular drills we use at the Institute and with our tennis players at all levels. It provides great flexibility in how to incorporate rotational training. This helps to work on loading and storing energy and then releasing energy to improve power production on both the forehand and backhand side. Remember to go through the various stances you would be using. Open Stance, Semi-Open Stance, Square Stance and Closed Stance. If the goal is to improve power then I recommend you perform 4-6 repetitions then rest around 30-60 seconds between sets. if your goal is to develop muscular endurance then you would perform 10-15 repetitions with 20-30 seconds rest between sets. The weight of the medicine ball should be heavy enough to provide resistance, but not so heavy that the player cannot execute the correct technique with high levels of explosiveness. For most individuals the medicine ball weight will be between 6lbs-15lbs.