Alexander Zverev is prominently featured during Season 2 Episode 4 of the Netflix docuseries “Break Point.” Consequently, he is shown preparing for matches using training techniques that all tennis players should consider adding to their routines. Before a match at the French Open in 2023, Zverev is shown playing catch with a small weighted therapy ball.
This is a novel combination of two moves we have previously covered during this series. Way back in Season 1 Episode 2, we saw Storm Sanders (now Storm Hunter) performing an “Overhead Dynamic Warmup” drill using a tennis ball. Six weeks ago, I described how Holger Rune used a weighted therapy ball in “More Balance Training for Tennis” on the show.
Zverev is shown playing catch with a training partner who is just barely on screen. A weighted therapy ball is gently tossed to him, which he catches. He then takes a couple of quick steps forward before jumping into an overhand throwing motion to return it to his trainer. He then takes a few quick steps back to the starting position before repeating the sequence.
This drill is terrific muscle activation for tennis. It simulates moving forward to the net to play a high ball agressively. It primes active footwork and the leg muscles required to deliver a strong shot. Anytime a weighted therapy ball is used, an aspect of core stability and balance will also be involved. This particular throwing motion also activates the shoulder for serves and overheads.
Similar to the warmup Rune demonstrated, a small yellow weighted ball is used. That is a nice touch for tennis players, as it also primes the eyes and neurons to track a tennis ball.
This is yet another example of how many tennis techniques often blur into one another. Players have the creative freedom to combine fundamental exercises according to their preferences and needs. Many potential variations can be used to tailor a personalized training program.
Small weighted training ball. (<-Sponsored Link)
This drill is particularly good for warming up a tennis-specific movement without a court or much space. The throwing motion warms up the muscles for serves and overheads while reinforcing those shots’ proper “throwing” mechanics. Additionally, Zverev is light on his feet and uses good footwork.
This warm-up drill is an excellent example of how versatile and creative tennis training can be. Combining catching, movement, and throwing elements with a weighted therapy ball prepares the body for the dynamic movements required in tennis. Whether on the court or waiting to be called for a match in a small space, this drill can effectively warm up the muscles and reinforce proper mechanics for players of all levels.
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