For the last three weeks, I’ve been in Jupiter, Florida participating with Team Serena, helping arguably the greatest female tennis player in the history of the game prepare for the European clay court season. The clay surface increases the friction co-efficient (friction) of the tennis ball, when it hits the clay surface during serves and returns – allowing for a higher ball bounce and longer rallies – permitting players to have more time to make contact with the ball. Our conditioning emphasis was footwork and fitness – with emphasis for stamina (each point) and endurance (longer duration of points) – along with emphasis on deceleration of the hitting shoulder and hamstrings, core, and mid-spine stabilization. One key to successful movement to the ball relates to hip stability and mobility. Here’s the fourth of four weeks of world class tennis training. Exercise 4: Butt Blaster & Hamstring Using the same light circle band, place around legs at the ankle level. Stand adjacent to a fixed object or wall for support. Bend one leg slightly and place body weight on that support leg. Using the other leg, extend the working leg back at a 45-degree angle – causing the outside of the butt (gluteus medius) to contract against the band resistance. Alternate an out and back motion. Try 10. Next, keeping one ankle in the band, place the other end of the band under the support leg, which acts as an anchor. Point the toe of the working leg to the ground. Pull up or curl that leg in a short range of motion, until you feel the hamstring contract. Try 10 short range of motion standing curls. Repeat with opposite leg. Be careful not to cause a spasm in the working leg.

For the last three weeks, I’ve been in Jupiter, Florida participating with Team Serena, helping arguably the greatest female tennis player in the history of the game prepare for the European clay court season. The clay surface increases the friction co-efficient (friction) of the tennis ball, when it hits the clay surface during serves and returns – allowing for a higher ball bounce and longer rallies – permitting players to have more time to make contact with the ball. Our conditioning emphasis was footwork and fitness – with emphasis for stamina (each point) and endurance (longer duration of points) – along with emphasis on deceleration of the hitting shoulder and hamstrings, core, and mid-spine stabilization. One key to successful movement to the ball relates to hip stability and mobility. Here are four weeks of world class tennis training. Exercise 3: Core Stabilization On your back with a light circle hand around the knees just above the knee. Fingers interlaced against the back of the head for support. You can also grab a fixed immoveable object. Knees are bent at 90-degrees. Roll back lifting the buttocks off the ground and extend the legs in the air. Try 5-10 repetitions. Next, with knees slightly open against the band’s resistance, bridge up squeezing the butt as you elevate. Try 10. Last roll to one side with knees bent and sides of feet in contact with each other. Support the neck. Open the legs – clam movement. Try 10. Repeat to opposite side.  

For the last three weeks, I’ve been in Jupiter, Florida participating with Team Serena, helping arguably the greatest female tennis player in the history of the game prepare for the European clay court season. The clay surface increases the friction co-efficient (friction) of the tennis ball, when it hits the clay surface during serves and returns – allowing for a higher ball bounce and longer rallies – permitting players to have more time to make contact with the ball. Our conditioning emphasis was footwork and fitness – with emphasis for stamina (each point) and endurance (longer duration of points) – along with emphasis on deceleration of the hitting shoulder and hamstrings, core, and mid-spine stabilization. One key to successful movement to the ball relates to hip stability and mobility. Here are four weeks of world class tennis training. Exercise 2: Hip Adduction and Extension Set up in the same position as the hip rotations on “all 4’s.” This time lift one about 1 inch off the ground and against the resistance of the circle band alternate in and out short-range knee touches. Try 10, where each touch counts as one. Next, alternate extending the knees backward into extension then forward, while keeping the knees bent. Try 10.

For the last three weeks, I’ve been in Jupiter, Florida participating with Team Serena, helping arguably the greatest female tennis player in the history of the game prepare for the European clay court season. The clay surface increases the friction co-efficient (friction) of the tennis ball, when it hits the clay surface during serves and returns – allowing for a higher ball bounce and longer rallies – permitting players to have more time to make contact with the ball. Our conditioning emphasis was footwork and fitness – with emphasis for stamina (each point) and endurance (longer duration of points) – along with emphasis on deceleration of the hitting shoulder and hamstrings, core, and mid-spine stabilization. One key to successful movement to the ball relates to hip stability and mobility. Here are four weeks of world class tennis training. Exercise 1: Hip Rotation Assume an all four position on the ground with knees bent to a 90-degree angle – with hands shoulder with apart. Place a light circle band just above both knees. Lift one bent knee approximately 2 inches off the ground and circle outward against the resistance of the band – using small circles. Try 10. Then repeat with opposite knee. Next perform the same maneuver circling inward. Use the extended arms and core to maintain stability – no movement of the upper torso.