Speed training for golf
Fast-force exercises for golf mainly affect the upper body muscles. The strength of the legs plays a very minor role in golf. Exercises that are suitable are, for example, throwing a medicine ball against a wall or turning the upper body against a resistance band. In addition, the abdominal muscles can be trained by bouncing a so-called “slam ball” from an upright posture onto the floor as quickly and firmly as possible with the help of the abdominal muscles.
High speed strength training for tennis
There are two main focuses in tennis, which can be developed with the help of explosive strength training. Similar to soccer or boxing, footwork plays a decisive role in tennis. A quick start is just as important in tennis as in soccer.
Corresponding exercises can be taken from the section above. However, in tennis the speed of the so-called sidesteps should also be trained. In this respect, resistance bands can be used excellently, with which the athletes have to move as fast as possible in a squatting position, while the bands around their thighs should be kept under tension.But also the striking power in tennis can be improved, because it is a quite explosive power development.
For example, the movement can be performed with a much heavier racket or the swing distance for the racket can be shortened before it hits the tennis ball. There is also a way to use a resistance band to slow down the movement of the hand and make it harder to hit the ball, so more force is needed to overcome the resistance.
