Jack Draper這位20歲的英國小將今年在女王草地賽持外卡參賽，賽前ATP官網有一篇他的專題報導，Draper提到自己最喜歡的打法就是重心落在前腳的攻擊性打法，尤其是當他打得順暢的時候。

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Jack Draper初步觀察：重心在前腳的攻擊性打法與球員的平衡感訓練

Today we are using Bosu Ball to improve dynamic balance and stability on a tennis court 🎾. These fitness drills are specially designed to help develop a player’s dynamic balance and tennis footwork. In tennis, every shot starts with the feet and the right stance. If you are well positioned to hit the ball, you have more chances of hitting it right in the sweet spot. Moreover, you will be able to transfer your bodyweight forward into the ball and generate powerful shots.

What is a Bosu Ball?

The Bosu Ball forms a staple part of many of my training exercises due to its special design, specifically targeting core strength and balance, which are absolutely essential skills for any modern tennis player to master. Standing on its rubber half-dome increases the difficulty and effectiveness of any exercise by forcing you to activate your core muscle groups. But the Bosu can also be flipped - standing on its rigid platform creates an even more unstable surface for training static and dynamic balance and stability. This will help improve your footwork once you’re back on the tennis court, and enhance your coordination, making your shots more controlled and effective.

Accessories: tennis racket, tennis balls, drawstring bag

Apart from the Bosu Ball I am also using a tennis racket, tennis balls and a drawstring bag. When we put a drawstring bag around the tennis racket head it will create some air resistance when swinging it, therefore making the forward swing a bit harder to do.

A good tennis player has a good stability and balance!

In this video, I show you 17 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 and hitting the ball. I am practicing each shot separately, including forehands, backhands, volleys, serves and drop shots. There are also some exercises focused on strengthening my main leg muscle groups as well as ligaments in my knees that keep my body stable.

00:00 Introduction

01:25 Exercises

1. Kneel & jump up
2. Split step jumps 
3. Split step jumps & stroke motion
4. One-leg jumps
5. One-leg jump & FH and BH attacking strokes
6. Side lunges & over
7. Right leg defence stance on forehand
8. Left leg defence stance on backhand
9. Left leg attack stance on forehand
10. Right leg attack stance on backhand
11. Ball throws & catches: with 1 and 2 balls
12. Squat & FH and BH stroke motions
13. Forward lunge & torso rotations
14. Cross-over step & stroke motion
15. One-leg FH and BH volleys
16. Squat & drop shots
17. Serve & pronation: flat and kick

7:10 Summary

For more information visit our website: https://fitintennis.com/bosu-ball-exercises-to-improve-dynamic-balance/

Music credits:
Joakim Karud - Summer Vibes - Royalty Free Vlog Music
Music By Joakim Karud
Soundcloud │ @joakimkarud

———————
Playlists:
🎾 Forehand stroke technique ➤ https://bit.ly/2HP2C3l
🎾 Two-handed backhand technique ➤ https://bit.ly/3kP4FTQ
🎾 One-handed backhand technique ➤ https://bit.ly/3eb3AmI
💪🏼 Fitness trainings on BOSU Ball ➤ https://bit.ly/2TJ241z
🏃🏼‍♀️ Tennis footwork ➤ https://bit.ly/3jZvUtl
😷 Tennis in lockdown ➤ https://bit.ly/3mYOvaQ 
———————

Thanks for watching. We hope to see you on a tennis court!
With tennis love.
- fitintennis team

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#BosuBallTraining #FitnessTennis #TennisTraining #Tennis #Bosu #BosuBallWorkout #BosuWorkout #TennisFootwork #TennisPlayer

JackDraper