Aryna Sabalenka is known for her raw power and aggressive ball striking on the WTA tour. When watching her play, it is apparent that her “Plan A” is to hit the ball hard. If that isn’t working for her, she adjusts to “Plan B,” which is to hit the ball even harder. This relentless intensity is fun to watch. Sabalenka’s powerful groundstrokes are a defining characteristic of her game.
Today’s tennis training technique is the last one appearing in Episode 1, Season 2 of the Netflix docuseries “Break Point,” Aryna Sabalenka is shown performing this move in the background behind an on-the-scenes television report. This clip appeared just before Sabalenka took the court for a match against Magda Linette at the Australian Open. The exercise is… intense.
Sabalenka is performing a combination of two exercises. The first is a torso rotation using a stability ball. She ends the move with a rotational toss. That simulates a functional training motion for tennis. She performs both exercises with rapid intensity, which is completely on brand.
In this variation, Sabalenka’s training partner starts the sequence by tossing a stability ball to one side of her body. She catches it, slows the momentum, and then rapidly twists the ball to the opposite side of her body before quickly returning it to the original side. She finishes the exercise by throwing it explosively back to her training partner. This sequence is then repeated on the opposite side.
The torso rotation exercise enhances core strength and power. It also improves flexibility and strength of the oblique muscles and lower back. Additionally, a strong torso contributes to better balance and stability. The throw tacked onto the end of this exercise produces similar benefits. It develops explosive power and strength in the core, shoulders, and arms while simulating the dynamic movements required in tennis.
The stability ball is an essential piece of off-court equipment for tennis players. It is versatile and supports a variety of exercises that develop core strength and balance.
This clip from Break Point shows that the stability ball can be used to create wide-armed variations of medicine ball exercises. It can also be used as a bench for strength training, such as bench presses. I frequently use mine as a base to perform back extensions.
Stability Exercise Ball (<-Sponsored Link)
The exercise ball is Sabalenka’s secret weapon as she prepares to unleash her powerful game. While most of us will never match her relentless intensity, the stability ball torso rotation and throw can develop the strength needed for raw power in tennis. It’s always good to have that in your arsenal.
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