Jez Green's medicine ball drills
Fitness Editor Jez Green shows you how to work a medicine ball. Watch the video, read the text and get down the gym!
Follow our simple guidelines and have a go
Anyone! Under 13s should use a 1kg ball, kids between 13-16 should use a 2kg ball and those aged 16 or over can use a 3kg ball.
Medicine ball work is great for tennis players its highly specific because of the ranges of motion you can work through and you can recreate the kind of explosive movements and dynamic short bursts of activity that youd use on court.
All you need is a medicine ball and a solid wall. Warm up thoroughly first. Throw the ball from your legs up into your arms, in a low to high, circular, controlled action. Make sure youve got a wide base, bent knees and strong, flat back position. Perform each throw quickly and explosively.
CLOSED STANCE GROUNDSTROKES
For a forehand, stand side-on to the wall, with your left foot closest. Using your legs, turn, sink and throw the medicine ball as if playing a forehand. Then switch as if youre hitting backhands use two hands! Do three sets of five throws for each stroke.
OPEN STANCE GROUNDSTROKES
For a forehand, face the wall, turn with the ball while stacking weight on your right leg and simulate an open-stance forehand while throwing the ball. For a backhand stack weight on your left leg. Do three sets of five throws for each stroke.
Face the wall, place the ball behind your head. Throw it against the wall and catch it above your head. Do three sets of five throws.
But please remember, don’t try this at home!