29/12/2020
Med Ball Pullover Variations for Tennis by
We do a fair amount of pullover activities. They are mostly inspired by track & field throwing events (javelin in particular, as the overhead demands are most relatable to the tennis serve).
And that’s exactly why we perform these types of movements, for the serve (see image from a few posts back).
These are only a couple examples by and , but many others exist when it comes to MB pullover work. For instance, we can also perform them:
- with a pause, reactive or continuous
- with lighter or heavier med balls
- sub-maximally for more elastic purposes or maximally for more power
- unilaterally or bilaterally
- with a twisting action
Truthfully, you won’t find any research on this (at least not with reference to tennis). But I have been seeing the benefits, not only from a power standpoint, but also in terms of improvements in ROM and positions needed during the serve (yes, we are trying to accentuate thoracic extension and no, it’s not bad for your back).
I think we need to tackle these positions under various loading demands - because we see it in the serve (like 150 times per match) and there are lots of forces acting on various joints (and they occur in really really short time frames).
Give these variations a try!
By
