2 of 7
4-Cone Drill
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Recommended:

Sets:
12 to 18
Reps:
4 to 6
  1. ASet up four cones 8 feet apart in the shape of a square. Stand to the outside of the bottom right cone. Sprint forward and tap the top right cone.
  2. BSide-shuffle left to tap the top left cone.
  3. CBackpedal to tap the bottom left cone.
  4. DSide shuffle right to tap the bottom right cone. Repeat, alternating directions each rep.
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1 of 7
The Tennis Pro Workout for a Grand Slamming Body
4-Cone Drill A
4-Cone Drill B
4-Cone Drill C
4-Cone Drill D

Recommended:

Sets:
12 to 18
Reps:
4 to 6
  1. ASet up four cones 8 feet apart in the shape of a square. Stand to the outside of the bottom right cone. Sprint forward and tap the top right cone.
  2. BSide-shuffle left to tap the top left cone.
  3. CBackpedal to tap the bottom left cone.
  4. DSide shuffle right to tap the bottom right cone. Repeat, alternating directions each rep.
2 of 7
SandBell Squat and Toss
SandBell Squat and Toss A
SandBell Squat and Toss B

Recommended:

Sets:
2 to 3
Reps:
8 to 10
  1. AStand with feet slightly wider than hip-width apart, toes slightly turned out, holding a SandBell or medicine ball in both hands in front of chest. Hinge at hips and bend knees to lower into a goblet squat, keeping chest lifted.
  2. BStraighten legs and explode up, extending arms and tossing the SandBell into the air. Catch the SandBell and return to starting position.
3 of 7
Reaching Single-Leg Balance
Reaching Single-Leg Balance A
Reaching Single-Leg Balance B

Recommended:

Sets:
2 to 3
Reps:
10 to 12 per side
  1. AHold a sponge ball in right hand just above right shoulder with right elbow bent 90 degrees. Lift right knee up in line with right hip.
  2. BHinge at hips and reach ball down toward outside of left foot, drawing right knee back behind the body. Slowly return to starting position, maintaining balance and control. Repeat on opposite side to complete set.
4 of 7
Lunge Matrix
Lunge Matrix A
Lunge Matrix B
Lunge Matrix C
Lunge Matrix D

Recommended:

Sets:
2 to 3
Reps:
6 to 8
  1. AStand with feet hip-width apart. Step right foot forward and bend knees into a forward lunge, keeping right knee in line with second toe of right foot while extending arms and driving fingertips toward right foot. Push off right foot to return to starting position.
  2. BStep right foot forward at a 45-degree angle to the right, bending knees into a lunge, reaching right arm across body and left arm overhead. Push off right foot to return to starting position.
  3. CStep right foot across left at a 45-degree angle to the left, bending knees into a lunge, reaching left arm across body and right arm overhead. Push off right foot to return to starting position.
  4. DStep right foot back and bend knees into a reverse lunge, extending arms overhead. Push off left foot to return to starting position. Switch legs to complete set.
5 of 7
Resisted Step and Pull
Resisted Step and Pull A
Resisted Step and Pull B

Recommended:

Sets:
2 to 3
Reps:
12 to 16
  1. APlace a resistance band (with ends tied together) around lower legs just above ankles and grip either end of a second resistance band in each hand, applying gentle tension. Position hands and feet approximately hip-width apart, palms facing in.
  2. BEngage core and step left foot out to the left while pulling left arm back and to the left, externally rotating left shoulder while keeping elbows close to body. Return to starting position. Repeat with right foot and right arm. Continue, alternating sides each rep.
6 of 7
Hay Bailer
Hay Bailer A
Hay Bailer B

Recommended:

Sets:
2 to 3
Reps:
10 to 12
  1. AStand holding a SandBell or medicine ball in both hands just outside of left hip with arms extended. Bend left knee and pivot right foot to the left, rotating torso to the left and shifting weight onto left leg.
  2. BKeeping arms extended, stand and draw SandBell across body and up above right shoulder in one explosive movement, pivoting left foot to the right and shifting weight onto right leg. Hold for a moment before returning to starting position. Repeat on opposite side to complete set.
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