Latest Posts

High Knee Lifts for Muscle Activation Tennis Beyond the Headlines: November 4, 2024 Who Else is On Your Team? Your Team Needs a Coach Teamwork Makes the Dream Work Revisiting a Scary Tennis Story for Halloween What’s New? The 2025 USTA League Regulations

Tennis Technology and Training

My home gym is equipped with a 10 pound slam ball. A slam ball is distinguished from normal weighted medicine balls because it has a thicker and softer surface. That makes a slam ball more suitable for high impact throwing exercises. You can wing a slam ball at a training partner or static surface that would be prohibitively dangerous with the harder medicine ball.

One resistance training exercise that I love for tennis is overhead slams. That exercise is performed by raising the slam ball over the head and throwing it to the ground. Retrieving the ball on the rebound completes each rep. I usually do 3 sets of 15.

In addition to a satisfying whack of the ball on the floor, the dynamic movement of the overhead slam works on the same plane of motion as the kinetic chain involved with the tennis service motion. Catching the ball on the rebound works on the core stability used to hit groundstrokes.

I recommend slam ball work to anyone looking to put a little more pop into their serve.

Yes4All 10 lb Wall Ball – Soft Medicine Ball/Wall Medicine Ball for Full Body Dynamic Exercises
Fiend At Court participates in the amazon associates program and receives a paid commission on any purchases made via the links in this article. Additional details on the disposition of proceeds from this source are available in the “About Fiend at Court” page.

Leave a Reply

Your email address will not be published. Required fields are marked *