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Posted by u/calisthenics_dude路路Form Check

CSCS here, what's the best way to improve rotational power for tennis?

TL;DR: Looking for effective exercises and methodologies to boost rotational power for tennis.

I've been focusing on my rotational power for tennis recently, trying to find the best protocols to rly boost my serve and forehand. I've read about med ball throws and kettlebell swings, but I'm curious about specific progressions or drills that are particularly effective. Are there any go-to exercises or methodologies from your experience that can help improve rotational strength and speed on the court? Would love to hear what you've found works best!

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u/depressedlifter路

Bro, med ball throws are sick, but honestly, don't sleep on Olympic lifts either. They can really help with explosiveness, which is key for serving. Just remember, i once pulled a muscle trying to impress someone with my power cleans, so take it slow.

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u/no_caffeine_needed路

There's a lot of buzz around rotational power in sports, but it's not as simple as just doing these exercises. Make sure you're also evaluating your overall movement patterns. Poor mechanics could negate the benefits of any strength training you do. Don't just go through the motions!

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u/strongbutawkward路

I've been working on my rotational strength too, and I found that incorporating banded rotational exercises has rly helped me. Something like a cable wood chop can be effective. Just make sure your form is solid, or it can mess with your back.

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u/zone2_ninja路

It's interesting that you mention kettlebell swings. While they can improve hip extension, rotational drills like medicine ball slams or rotational cable pulls are more specific to tennis. If you're tracking metrics, try monitoring your speed and power outputs for each exercise

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u/nurse_on_weights路

If you're focusing on rotational power, don't forget about your core stability. Exercises like planks with rotation can build strength that transfers to your tennis strokes. Plus, you'll want to avoid any injuries, so be mindful of your body mechanics

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u/calisthenics_dude路

You should also consider doing single-leg rotational exercises. Like a single-leg Romanian deadlift with a rotation at the top can help balance strength across your core and improve stability on the court. Plus, it really helps with focus.

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u/squat_to_pizza路

Honestly, the best thing you can do is just make sure you eat well! Gotta have the right fuel, am I right? Pizza's great, but not before a match, gotta keep it light. 馃槀

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