Four Ways to Boost Your Tennis Serve

April 25, 2011

Every tennis player wants an untouchable serve. It’s a massive weapon that either wins the point outright or sets you up for an easy second shot.

Many young tennis players mistakenly think that to add serve speed they need to swing harder, which can result in serve inaccuracies and potentially cause shoulder problems. Tennis athletes should instead focus on developing lower body strength, core power and shoulder stability—three components that are integral to increasing serve speed.

Incorporate the following four weight room exercises to improve the power and accuracy of your serve.

Overhead Med Ball Slams
Overhead Med Ball Slams develop upper body and core strength with a movement that closely mimics the serve follow-through. This helps you drive through the ball with more force, resulting in increased serve speed.

Med Ball Rotational Throws
The core adds speed to the serve when the body begins perpendicular to the target and unleashes energy by powerfully rotating to finish facing the target. Med Ball Rotational Throws strengthen core rotator muscles in a movement that resembles a game-time serve.

Single-Leg Squat
Most of the power in your serve is actually generated from the legs and hips. Think of a deep knee bend and explosive drive up toward the ball. Develop serve-specific lower body strength and balance with the Single-Leg Squat.

YTWL
The shoulder must be strong and stable to cope with the tremendous force and speed transferred through your body to your arm. The YTWL strengthens shoulder stabilizer and back muscles that keep the joint healthy and strong for a consistent arm swing and improved accuracy.

Source:  Core Performance
Photo:  The Slice

Topics: TENNIS
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,799,449
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,499,378
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,606,291

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,016,699
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,631
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,354
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,676
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,362
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,773
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,004
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,053

Load More
More Cool Stuff You'll Like
Drive Defenders Crazy With These Super Moves from NBA Legends

Drive Defenders Crazy With These Super Moves from NBA Legends

The NBA has a rich and storied history of incredible athletes and talented players; but every so often a great player will develop a move that defenders...

Why You Shouldn't Specialize in One Sport Too Soon

Why You Shouldn't Specialize in One Sport Too Soon

How Ryan Mathews Returned to Highlight Reel Status

How Ryan Mathews Returned to Highlight Reel Status

Improve Your Jump Shot with Core Strength

Improve Your Jump Shot with Core Strength

Improve Your Basketball Passes With Med Ball Exercises

Improve Your Basketball Passes With Med Ball Exercises

5 Drills to Improve Your Soccer Dribbling Skills

5 Drills to Improve Your Soccer Dribbling Skills

10 Tips Every AAU Player Must Know

10 Tips Every AAU Player Must Know

These 3 Route-Running Drills Will Help You Get Open

These 3 Route-Running Drills Will Help You Get Open

Basketball Shooting Technique: How to Shoot a Floater

Basketball Shooting Technique: How to Shoot a Floater

2 Drills to Help You Play Lockdown Basketball Defense

2 Drills to Help You Play Lockdown Basketball Defense

Why Basketball Players Must Improve Their Weak Hand

Why Basketball Players Must Improve Their Weak Hand

3 Steps to Better In-Game Baseball Hitting

3 Steps to Better In-Game Baseball Hitting

4 Drills That'll Help You Become an Elite Running Back

4 Drills That'll Help You Become an Elite Running Back

QB Skills and Drills: How to Master the Bubble Screen

QB Skills and Drills: How to Master the Bubble Screen

The Football Route Tree, Explained

The Football Route Tree, Explained

4 Tips for Coaching Low-Velocity Softball Pitchers

4 Tips for Coaching Low-Velocity Softball Pitchers

Softball Pitchers: How to Play Your Best Over a Complete Season

Softball Pitchers: How to Play Your Best Over a Complete Season

Build a Better Layup With These Basketball Speed Drills

Build a Better Layup With These Basketball Speed Drills

Boost Your Fastball With This Weighted Baseball Workout

Boost Your Fastball With This Weighted Baseball Workout

Drills for a Better Pole Vault Swing

Drills for a Better Pole Vault Swing

Preparation Nation: DeMatha Stags

Preparation Nation: DeMatha Stags

10 Essential Point Guard Drills From Skylar Diggins

10 Essential Point Guard Drills From Skylar Diggins

3 Secrets of the NBA's Best Shooters

3 Secrets of the NBA's Best Shooters

Become a Better Point Guard With This Training Program

Become a Better Point Guard With This Training Program

How QB Ryan Tannehill Beats the Blitz

How QB Ryan Tannehill Beats the Blitz

Winter Soccer Workout to Improve Ball Handling

Winter Soccer Workout to Improve Ball Handling

Teach the Layup with the Two-Step Drill

Teach the Layup with the Two-Step Drill

How Stephen Curry Became the Best Shooter in the NBA

How Stephen Curry Became the Best Shooter in the NBA

3 Things You Are Doing Wrong In Your Basketball Training

3 Things You Are Doing Wrong In Your Basketball Training

WATCH: 5 Post Moves From Nerlens Noel

WATCH: 5 Post Moves From Nerlens Noel

Become a Better Baserunner With This Agility Drill

Become a Better Baserunner With This Agility Drill

The 4 Fundamentals of Hitting a Baseball

The 4 Fundamentals of Hitting a Baseball

'Squash the Bug' and Other Softball Batting Tips That Don't Work

'Squash the Bug' and Other Softball Batting Tips That Don't Work

4 Tips to Become a Better Softball Pitcher

4 Tips to Become a Better Softball Pitcher

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Learn to Shoot a Basketball with the BEEF Method

Learn to Shoot a Basketball with the BEEF Method

How to Create a Killer Crossover Without a Basketball

How to Create a Killer Crossover Without a Basketball

How to Improve Your Football Skills Mid-Season

How to Improve Your Football Skills Mid-Season

4 Soccer Drills to Shoot Better While on the Move

4 Soccer Drills to Shoot Better While on the Move

Success With Health: How Trevor Bauer Increased His Velocity

Success With Health: How Trevor Bauer Increased His Velocity

Basketball Speed Drills for Offense

Basketball Speed Drills for Offense

Learn from Steph Curry: Stay the Course to Beat the Defense

Learn from Steph Curry: Stay the Course to Beat the Defense

YardBarker