Tennis Fitness - Exercises to Increase the Power of Your Serve Part II: Squat Jumps

By Todd Scott

The next progression for increasing the power of your tennis serve is the squat jumps. Since power and explosion are paramount in service power, the squat jump is a perfect tool to use.
Progression 2: Squat Jumps
How to do it:
1) Stand with your feet shoulder width apart
2) Slowly bend your knees and lower your hips as you were performing a squat
3) When your thighs reach parallel, drive your feet into the ground %26 thrust your feet forward, while exploding up into the air
4) Land with your feet shoulder width apart

5) With a fluid motion repeat for 10-20 reps
Beginners: For beginners, it may be more difficult to smoothly transition from one squat jump to the next without pausing. If you are having trouble, between each rep, pause for a second to gather yourself and repeat.
Intermediate: For people who have good stability and balance, the goal here is to perform one rep to the next in a fluid motion without pause. To add intensity, each progressive set work to decrease the time your feet touch the ground on each rep.
Advanced: To really increase the intensity and activate fast twitch muscle fibers used in the serve, add weight.
To begin, you can use either a barbell placed on your shoulders (as in a squat) or you can use dumbbells placed in each hand hanging to your sides.
Start with a weight you can curl with your biceps at least 6 times. As the exercise becomes easier and easier, increase the weight in increments of 5-10 pounds.
For advanced athletes using weight, perform 2-4 sets of 6-8 reps. The goal here is not to fatigue the muscles, but to stimulate fast twitch muscle fibers.
Todd Scott is the owner and creator of Tennis Fitness Tips, the first tennis specific exercise guide for tennis competitors. Todd consults with tennis players around the world ranging from beginners to competitors at the ITF level. He contributes regularly to national and international publications and currently serves as a training advisor to Men's Fitness and Muscle %26 Fitness Hers magazines. To download his Free eBook Click Here

Todd Scott is the owner and creator of Tennis Fitness Tips, the first tennis specific exercise guide for tennis competitors.