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Shadow swings
CourtDrillDifficulty ★CourtHome / bodyweightTennisTechnique
5 MET
≈ 63 kcal per 10 min at 75 kg
How to do it
- Racket in hand, alternate forehand and backhand swings with full footwork and recovery step.
- Add serves in the last set.
Coaching cues
- Load the hip
- Finish the follow-through
Common mistakes
- Arm-only swings
Muscles worked
- Obliques
- Shoulders
- Core
- Glutes
- Heart & lungs
Primary: Obliques, Shoulders · Secondary: Core, Glutes, Heart & lungs
Equipment
None