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113
Workout

Effective plyometrics

~28 min.
~336 kcal
⁉️ Comments

"Effective plyometrics" Strong legs help a tennis player maintain a stable position on the court, which is important for a powerful shot. Explosive leg strength also helps you make sudden changes of position and move quickly around the tennis court.

Warm up
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Hero pose
1
Level: 1
15 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Pistol - Backward lunge
9
Level: 3
6
Subscription needed
Jump lunge
9
Level: 2
8
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Swimmer start
9
Level: 3
10
Subscription needed
Round 2
Pistol - Backward lunge
9
Level: 3
6
Subscription needed
Jump lunge
9
Level: 2
8
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Swimmer start
9
Level: 3
10
Subscription needed
Round 3
Pistol - Backward lunge
9
Level: 3
6
Subscription needed
Jump lunge
9
Level: 2
8
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Swimmer start
9
Level: 3
10
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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