The celebrity trainer Steve Jordan—whose clients include Ariana Huffington, Dustin Hoffman, Gerard Butler, and many others—shares five dynamic exercises to help RobbReport.com readers improve their performance on the tennis court. Jordan is also one of the experts leading fitness classes at the 2016 Robb Report Health & Wellness Summit, taking place July 14 through 17. As part of a regular training and conditioning routine, performing these simple exercises three times a week can help players gain the competitive edge they need to play and recover like a pro.
Add power to your serve, forehand, and backhand
Wrist and forearm curls
• Sit on a bench, holding a light barbell (10 to 30 pounds) with both hands shoulder-width apart, palms up. Rest elbows on the thighs, and position the wrists just above knees.
• Flex wrists up then down for 30 reps.
• Hold the bar with your palms facing down, flexing wrists up then down. Do two sets of 30 reps.
Alternating dumbbell bench press on a stability ball
• Sit on a stability ball holding a pair of dumbbells in your hands. Slide down carefully so that your shoulder and head are resting comfortably on ball.
• With hips thrust up toward the sky, squeeze your glutes and brace your core for stability.
• Lift both hands toward the sky.
• Bend your right elbow down to shoulder level, lowering the dumbbell toward chest, and then press up.
• Repeat on left.
• Do 20 alternating reps for two sets.
Note: Be sure to keep your glutes and core engaged to stabilize ball during alternating presses.
For explosive legs and change of direction
• Stand with feet hip-width apart holding a 10- to 20-pound dumbbell in front of your chest with both hands.
• Lunge forward with your right leg, bending the knee 90 degrees. Imagine that if you were standing in the center of a clock face, this would be 12 o’clock. Push back up to standing.
• Repeat the movement, still facing forward, but lunging diagonally to 2 o’clock, then 3 o’clock, then 4 o’clock, and finally lunging in reverse to 6 o’clock.
• Repeat the pattern in reverse, ending at the starting position.
• Switch legs and repeat the series on your left side, going in a counterclockwise direction.
• Repeat for two sets.
Single-leg dead lift
• Stand with feet hip-width apart, holding a barbell or dumbbells in both hands.
• Lift your right foot slightly behind you.
• Keeping your left knee relatively straight and your back flat, bend forward from hips, lowering the weight down toward the floor in front of you.
• Slowly rise to standing.
• Do 20 reps and two sets.
• Switch legs and repeat.
For a strong and powerful core
• Sit on the floor, with knees bent and feet flat, holding a dumbbell or medicine ball with both hands in front of your chest.
• Pull your belly button in to brace your core, lean back slightly with back flat, and lift feet off floor.
• Keeping your knees still and parallel, rotate your torso from side to side, tapping weight on floor beside you each time.
• Do 50 total reps (tapping 25 times on each side) and two sets.