Exercise Drill for the Serve
A great exercise to help improve the serve is the jump squat. Even though the arm and hand may be what is contacting the ball, a lot of the power is getting the push from the legs. You start by standing about shoulder/hip width apart with your toes pointing foward and arms out in front of you while slightly leaning forward. You now lower yourself into a squating position with your weight on your heels and your knees somewhat tucked towards your chest. As you are getting ready to jump shift your weight to the balls of your feet. You will now explode off your toes into the air while reaching up as high as you can and then landing on your toes going back into the squat position and repeating. The main muscles being worked here are the hamstrings, quadriceps, calves, and gluteus maximus. Doing this exercise will strengthen the muscles in your legs and increase your explosivness when performing the serve.
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