Using Ball Throws to Improve the Serve

Tennis Gator Serve and Return

The player will alternate throwing a tennis ball as far as possible, with fast explosive serves. The idea is to work on accelerating the arm and then transferring this motion to the serve.

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Complex Training: Backhand and Rotational Throw

Tennis Gator Groundstrokes

The players should stand about three to four meters apart. To start with, they should adopt the open stance. The player should then hold the medicine ball with both hands and bring it so far back behind the body that it is behind the line of the hips. The upper body rotates backwards with the movement. The body’s weight is …

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Using One –Arm, Frontal Medicine Ball Throws to Improve the Serve

Tennis Gator Serve and Return

The player will alternate throwing a small medicine ball one handed with a serve like motion but facing the net, with fast explosive serves. The idea is to work on accelerating the arms and then transferring this motion to the serve. Load and Frequency: The player should throw 5 or 6 times as fast as possible and then serve 4 …

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Using One -Arm weighted ball to Improve the Serve

Tennis Gator Serve and Return

The player will alternate throwing a weighted ball one handed with a serve like motion, with fast explosive serves. The idea is to work on accelerating the arms and then transferring this motion to the serve. Load and Frequency: The player should throw 5 or 6 times as fast as possible and then serve 4 to 6 times at maximum …

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Using Over the Head Medicine Ball Throws to Improve the Serve

Tennis Gator Serve and Return

The player will alternate throwing a small medicine ball as fast as possible with both arms over the head, with fast explosive serves. The idea is to work on accelerating the arms and then transferring this motion to the serve. Load and Frequency: The player should throw 5 or 6 times as fast as possible and then serve 4 to …

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Using One -Arm Medicine Ball Throws to Improve the Serve

Tennis Gator Serve and Return

The player will alternate throwing a small medicine ball one handed with a serve like motion, with fast explosive serves. The idea is to work on accelerating the arms and then transferring this motion to the serve. Load and Frequency: The player should throw 5 or 6 times as fast as possible and then serve 4 to 6 times at …

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Using Kangaroo Jumps and Cones to Improve the Serve

Tennis Gator Serve and Return

The player will alternate kangaroo jumps, with serves over a cone barrier emphasizing the use of an explosive jump when serving. The cones shown in the video are ideal for this drill. They are the right height and if the player lands on them, they will collapse. Load and Frequency: The player should try to jump as soon as possible …

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Weighted Figure 8’s

Tennis Gator Serve and Return

Adding extra weight to the head of the racquet and shadowing continuous swings is a great way to improve the fluidity of the serve. This is a great drill to use as a warm up for the serve.

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Using Extra Weight to Improve the Serve

Tennis Gator Serve and Return

Alternating swings with a heavy racquet head and regular swings will help players learn to accelerate the racquet head better. Here is a drill using this concept. Load and Repetitions: You need to be careful to use enough weight to make a difference but not enough weight that could injure the player. Also the loaded swings have to be executed …

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Using Whole Body Jumps and Cones to Improve the Serve

Tennis Gator Serve and Return

The player will alternate jumping as high using his/her arms, with serves over a cone barrier emphasizing the use of an explosive jump when serving. The cones shown in the video are ideal for this drill. They are the right height and if the player lands on them, they will collapse. Load and Frequency: The player should jump as high …

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