There are going to be a lot of times when you need to work on your game and don't have the aid of a tennis trainer. The good thing is that there are many drills and exercises you can do to make your game and your serve better all on your own. If you want to play and workout like the pros on the days your tennis trainer is unavailable then you need to be working on a few key areas. Several top level players recognize that the key to having a killer serve and top notch tennis game is by having strong legs. Your arms can only generate so much power; if you don't believe me then go out and hit a few balls using only your arm. The key to generating good power and having a fluid motion is by developing your leg power with various exercises. This is why many tennis trainers advocate the use of squats, box jumps, and lunges. Now that you understand why leg strength is so important it's time to find some drills to start working out your muscles.
If you have ever worked with a tennis trainer before then you have probably done bodyweight drills at some point in your workout. This is because bodyweight exercises help to strengthen your muscles by causing you to focus on the area at work to strengthen and stabilize the muscles without any outside variables. There are numerous ones that a tennis trainer would most likely have you do, so 3 to focus on in your own workouts would be single leg squats, lunges, and squat jumps.
Single leg squats are a pretty tough drill on their own and will really give your legs a good workout, so don't consider adding any weight for some time. Lunges are an excellent drill because they really hit the hamstring muscles and can be done with or without additional weight. The final drill of squat jumps will work on more explosive strength in your legs and it won't take many sets for you to feel the burn.
Exercises with Weights
Should your tennis trainer be unable to help you on any certain day all you really need is a set of dumbbells to be able to complete numerous drills on your own. There are several drills that people might recommend to you so give them all a try and find out what works best for you. These drills below will target a lot of the key muscle groups and have you seeing improvement in no time.
For step ups you will need a box or chair in addition to your dumb bells. Place the weights in each hand and step up onto the chair with one leg. Once you are completely up on the chair then lower yourself back down slowly. Repeat until your desired repetitions are achieved on that leg before moving on the next one. Make sure that when you do step ups you don't use your opposing leg to push off of the ground.
You just did lunges above with no weights, but now it's time to up the ante and make your tennis trainer proud. Focus on getting a nice deep lunge where your leg almost touches the ground and don't let your other leg assist you on each rep. If you find doing lunges with weights too easy try going backwards while performing the lunge. This will give your legs a different workout and will really tire you out.
Article Title: Improve Your Serve Speed without a Tennis Trainer