By improving your general mobility, leg stability and core stability as well as lower and upper body strenght this session will help you to prevent injuries and increase your overall performance. The session consists of the following 4 parts.
Mobility
~ 15 min
Leg Stability
~ 15 min
Racketskills Basics
~ 20 min
Cool Down
~ 10 min
For every part there is a video that will guide you through all the exercises. Just click on play and follow the instructions on the screen.
Mobility:
Mobility Training is a great way to start out a session. By using dynamic exercises you increase your range of motion without any negative impact on your power and strength. This 12 minute routine will focus on all the important joints, that should be mobile:
Leg/Knee Stability and Movement Patterns:
In the second part we are going to work on leg stability and basic movement patterns:
Circuit Training:
For the third part we are going to two two different circuit trainings. In the first one we will focus on the upper body, the second circuit is all about the lower body.
Cool Down and Stretching:
We are going to finish that session with a short cool down. You can choose here between a short stretching routine or a foam roll routine, if you have a blackroll at hand:
Important:
Please be careful with your equipment if you work out at home and check if there is enough space when you do the racketswings! I am very lucky to have a high ceiling at home, so overheadshots are no problem. If you have not enough space above you, you can also do the overheadexercises on your knees (except the one where you give the racket between your legs) The effect will almost be the same or it can sometimes even help to focus more on the arm movement when the hip and legs cannot move.
