(KUTV) Tennis is a fun, but difficult sport to play. It isn't an activity a lot of people engage in because of the learning curve. However, just because you don't frequently play on a tennis court doesn't mean it can't serve as an effective workout at home, says Jeffrey Beck, exercise specialist at the Intermountain Medical Center Heart Institute in Murray.
He recommends that you complete the following tennis inspired exercise routine twice weekly to help improve your hand-eye coordination, agility and burn calories!
1) Quick Catch: Hold a tennis ball in your right hand and extend both of your arms out in front of you. Cross your right arm over your left, palms should be facing downward. Release the tennis ball in your right hand causing it to fall. Quickly try to catch it with your left hand before it hits the ground. After five catches, switch hands. Complete 3 sets of 5-10 reps per hand.
2) Single Leg Hop Swing: Balance on your right leg with your body positioned facing to the right. Hop five times forward and on the fifth hop, mimic a forehand swing using your right hand. Then, hop to the left five times (still balancing on your right leg) and on the fifth hop, mimic a backhand swing with your right hand or with both hands. Continue going back and forth for 30 seconds, then switch sides. Complete 3 sets per side.
3) Lunging Swings: Stand with your feet together. Lunge forward and to the left with your right leg being mindful not to let your knee come over your toes. Next, mimic a backhand swing with your right hand. Return to starting position, then lunge forward and to the right with your left leg, mimicking a forehand swing with your left hand. Complete 3 sets of 10 total reps.