Jumping rope is a great way to warm up and add agility to any workout. Tennis courts provide a flat service and marked lines for a variety of drills. I just started playing tennis with coach Leonard Mauro of Summerville High School in Tuolumne, CA. I plan to work with his team this coming new year so look out for more training videos.
Exercise Tools:
- The Stick
- Jump Rope
- Tennis Racquet
- Tennis Balls
1. Perform self myofascial release on your calves. I use a stick in the video which is basically a rolling pin. You can use a tennis ball as a substitute or massage your own legs. This will help stimulate your muscles and allow more blood flow decreasing your likely hood of any injuries.
2. Before jumping swing the rope on both sides of your body to loosen up. Jog in place and begin.
3. Jump side to side over a line while traveling backwards to your desired point. After reaching your desired point jump forward side to side back to where you started.
4. Jog traveling backwards to your desired point. After reaching your desired point jog forward to where you started.
5. Repeat this process as needed to ensure a good warm up.
6. Take a tennis racquet and some tennis balls and practice your serve. Even if you don’t play tennis this is a an excellent way to stretch out your body and activate your core.
7. After you hit all of your tennis balls retrieve them and repeat these steps.
Try out this simple warm up and agility routine at your high school or local courts. Be creative and have fun.
Please view this video in the play list. Keep watching the Performance Center for more tips and highlights.