Complete conditioning for tennis by Mark S. Kovacs, Paul Roetert, Todd S. Ellenbecker, Visit

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10. Stand with your back facing the net and toss a sixpound medicine ball backward. Using an underhanded position, toss the ball as far as possible. Measure the distance from the net to the point the ball landed. 11. Starting position for overhead toss. Speed is important to get to the ball. Determining how quickly you move while keeping control of your balance could be the first (explosive) step to reaching that ball you could never reach before. The hexagon drill will force you to control your upper body so your center of gravity will stay close to your base of support when conducting this test.

Have a partner record your score with a stopwatch. While facing the net, shuffle along the service line, touch the doubles sideline, then shuffle to the opposite doubles sideline, and continue back to the center. Crossover steps are not allowed. 15. 7 Body Composition Test Knowing your body composition is the result of measuring, through various methods, the percentages of fat, muscle, bone, and water that your body is made of. Of course you want to note that having too little body fat can be detrimental not only to your tennis game, but to your overall health, as well.

Page 52 Seated Groin Stretch Focus: Groin, inner thigh muscles. Starting Position: Sit with the bottoms of your feet together, knees out, holding your toes. Use your elbows to gently push the knees toward the ground. Page 53 Hip Twist Focus: Lateral hip muscles, low back. Place your left ankle outside the right knee. Do not touch the floor with the right knee, but stretch it within your limits. Page 54 Piriformis Stretch Focus: Piriformis muscle. Place the right ankle just above the left knee.

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RBM AUTOMOTIVE Book Archive > Coaching > Complete conditioning for tennis by Mark S. Kovacs, Paul Roetert, Todd S. Ellenbecker, Visit

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