(soft music)
- Training in the gym is important for your game
cause it improves your resiliency
and reduces your risk for injury.
The moves translate to tennis
because the game exists in three dimensions.
You move forward, backwards, you move side to side.
Sometimes it's quickly.
Sometimes it's slowly
but these moves are gonna help develop your ability
to get to the ball faster.
Hey, I'm coach Dave.
We are here at the adidas gym.
We're gonna take you through six exercises.
You can do off-court to improve your tennis game.
I've got Kofi here.
He's gonna help us demo the exercises.
The first move is a squat jump.
So the squat jump
the goal is to develop explosive power that you can use
up, down, side to side, front, back on the court.
First, he's gonna start with his hands up to the sky.
He's gonna throw his hands down to the floor
throw his hands back up to the ceiling
as he jumps as high as he can.
And then the landing is soft,
full flat foot, hands back, hips back.
So let's start hands up, throw the hands down
explode up, soft landing and reset.
Reach. Throw the hands down, explode up.
Nice soft landing.
Perfect. One more time, down, explode up, soft landing.
And that is the squat jump.
This next move is sprint to back-pedal.
We're using lines.
And if you don't have lines
I want you to set up cones five to 10 meters apart.
You use this move to develop your ability to
change direction forward, backward on the court.
We're gonna start with Kofi in the athletic base stance.
He's gonna sprint forward three steps
plant foot slightly turned in
and he's gonna backpedal hard and fast.
Let's start athletic base position, ready
sprint, plant and backwards.
This move is a continuous lateral bound.
The goal is to develop explosive strength laterally
which will help you directly on the court.
What I want you to do is spend as little time on the ground
as possible exploding laterally as far as possible.
So Kofi is gonna start loading on the left leg.
He's gonna bound to the right leg as far as he can.
And back to the left continuous
we're gonna do a few more reps, soft landing to stop.
And that's your continuous lateral bound.
These next moves are called Ys, Ts and Ws.
We use them to develop upper back and shoulder strength.
These are gonna help your tennis serve and your fore
and backhand strokes.
To do these we're gonna shift the hips back
hinging at the hips, chest down towards the floor.
And we're gonna bring the arms up into a Y position
squeezing the shoulders, thumbs to the ceiling
bringing it back down into a T position,
focused on a rotating at the shoulders
and then a W position bent elbows focuses
on trying to get the thumbs as high as possible.
And those are your Ys, Ts and Ws.
This next sequence is a three way lunge.
We're gonna use this move to develop lower body strength
in three directions, your ability to decelerate, to explode
and to change directions.
First move is a forward lunge.
Kofi is gonna step forward his right foot landing
on a flat foot exploding back to the start position
stepping out into a lateral lunge, keeping that foot flat,
exploding back, and then reverse lunge.
You can load this, move up with dumbbells or kettlebells
if you are an advanced trainee.
This next move is a plank with rotation.
We're gonna use this to develop strength in the shoulders,
torso and hips, and specifically the obliques
which are gonna help you absorb force in your racket swings.
We're gonna start in a plank position
with the thumbs touching
feet slightly wider than hips.
Kofi is going to rotate his left hand to the sky,
following it with his eyes,
and he's gonna end up on the sides of his feet.
Rotating back down, match hands rotating
right hand to the sky following with the eyes,
slow and in control, left up to the sky.
People should prepare their mind and body for training
by recognizing that consistency is key
and that you don't get everything from one workout,
from one meal, from one night of sleep.
It requires long-term commitment.
Because the stronger you are off-court,
the more likely you are to be able to express that strength
on the court and making you a better athlete.