Improve Tennis Players Shots | Kbands Power Returns

Improve Tennis Players Shots | Kbands Power Returns

Tennis athletes must be able to perform a wide variety of athletic and tennis specific skills when playing tennis. The greatest tennis players in the world are the athletes who can effectively use both skill sets while playing tennis. An athlete who is quick, strong, and agile has the basic building blocks for becoming a successful tennis player. However, one can be the most gifted athlete in the world and still struggle when playing tennis. This is due to the immense amount of time and training it takes to develop great timing and coordination when moving around the tennis court to not only return balls, but to be in a good position to always make a great tennis play.

The following resisted tennis exercises have been combined into a tennis player workout routine. This tennis player workout routine is designed to combine challenging tennis exercises into a one-hour tennis training session. Playing tennis during tennis player training is the best way to improve hand eye coordination and timing that will improve your game of tennis.



Multiple Resisted Tennis Exercises

The two types of resistance that will be used for the tennis exercises that make up the Kbands Power Returns are the Reactive Stretch Cord (RSC), and the Kbands Leg Resistance Bands.

Both types of resistance equipment will increase the intensity of the tennis exercises in slightly different ways. The Kbands Leg Resistance Bands attach just above the knees and provide large amounts of resistance to the hip flexors, glutes, and thighs. The location of this resistance allows tennis players to develop power (the combination of speed and strength) while working through different tennis exercises. The Reactive Stretch Cord places resistance around the waist and helps to improve foot speed and overall strength in the legs, thighs, and core.

Tennis players can go to the Sports Training Section to learn about more strength, power, agility, and speed exercises that can be performed with the Kbands Leg Resistance Bands and the Reactive Stretch Cord.


Speed With Kbands


Get Better Playing Tennis With Resisted Tennis Exercises (Kbands)

The first exercise in the Kbands Power Returns Tennis Exercises is the Kbands Tennis Shuffle Drill. Tennis players will not be directly returning any tennis balls during this tennis exercise. However, the Kbands Tennis Shuffle is a great tennis training tool that can be used as a warm up for tennis players and teaching athletes how to effectively move side to side.

To perform the first of the tennis exercises tennis players will need a set of Kbands Leg Resistance Bands, 5-7 tennis balls, a coach or partner, and a tennis racket (optional). Tennis players will attach the Kbands Leg Resistance Bands just above the knees, line up at the midline of the baseline, and begin the tennis drill when their coach or partner rolls a tennis ball to the left of right of the tennis player. Tennis players will execute the tennis exercise by laterally shuffling quickly toward the ball, positioning their body so the tennis ball rolls directly between their legs. Once the tennis ball rolls through the tennis players legs coaches or partners will roll another ball which the tennis player must move into position to roll between their legs. Tennis players need to maintain a good athletic position and work against the Kbands Leg Resistance Bands. Perform 4-6 resisted rounds of 20-30 seconds, taking 30-40 seconds of rest between sets of the tennis exercises. After all resisted rounds of the Kbands Tennis Shuffle have been completed tennis players will remove the resistance and perform 1-2 unresisted sets of the tennis exercise.

The next of the resisted tennis exercises is the Kbands Forehand Drill (also referred to as Kbands Top Speed Tennis Drill). For this drill tennis players will need a Speed and Agility Cone, coach or partner, several tennis balls, tennis racket, and Kbands Leg Resistance Bands (attached just above the knees). Tennis players will place the Speed and Agility Cone at the midline of the baseline and work back to the Speed and Agility Cone after every forehand hit. Partners will serve the tennis ball, placing it in a challenging location. Tennis players will return the ball across the net and then quickly shuffle back to the Speed and Agility Cone. Tennis players will perform 2-4 resisted sets of 30-45 second continuous hitting and shuffling before removing the Kbands Leg Resistance Bands and performing 1-2 unresisted sets of the tennis exercise.

Tennis players will finish the Kbands Tennis Forehands and move directly into the Kbands Tennis Backhand Drill (referred to as the TennisPro Resisted Backhand Return). Tennis players will perform the resisted backhand tennis exercises with the same number of resisted and unresisted sets of 30-45 seconds. If no clock is available to use during the tennis exercises coaches and tennis players can instead perform 8-12 repetitions of the tennis exercises.

The final portion of the Kbands Resisted Tennis Exercises is the Kbands Alternating Shot. For this exercise tennis players will keep the Kbands Leg Resistance Bands attached just above the knees as they alternate between performing forehand returns and backhand returns. Tennis players will begin at the midline as their coach or partner alternate between serving tennis balls to the players’ dominant side (forehand return) and non-dominant side (backhand return). Tennis players will use the same number of repetitions and sets as was performed for the forehand and backhand tennis exercises.

Get Better Playing Tennis With Resisted Tennis Exercises (Reactive Stretch Cord)

After tennis players have completed the Kbands Leg Resistance Bands Tennis Exercises they will move into the Reactive Stretch Cord Tennis Exercises. Tennis players will perform all of the tennis exercises (forehand, backhand, alternating) in the same manner as the Kbands tennis exercises. Tennis players will not perform the Kbands Tennis Shuffle with the Reactive Stretch Cord and will begin the tennis exercises with the RSC Forehand Drill. Tennis players will first attach the Adjustable Belt around their waist and position the 360 D Ring on the rear of the Adjustable Belt. An additional partner will be needed to complete the Reactive Stretch Cord tennis exercises. The additional partner will grasp the Safety Strap, placing the strap around the wrist and grasping firmly with their hand. Partners will stand 12-20 feet behind the tennis player to ensure proper resistance is felt throughout the tennis exercises. All tennis exercises will be performed for 3-5 sets of 30-45 seconds (or 8-12 repetitions) followed by 60 -90 seconds of rest. No unresisted repetitions of the Reactive Stretch Cord tennis exercises will be performed.


Tennis Training Equipment


Velocity cables




Reactive Stretch Cord




Victory Ropes

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