and to be explosive.

The swing needs to mirror the medicine ball throw.

The idea is to set up the same way as you did when

as you did when you threw the medicine ball

and swing as fast as possible while staying relaxed.

On the backhand side it is the same concept, throw the medicine ball

as fast as possible using the whole body

keeping your shoulders level.

Make sure the technique of the throw

is solid. The technique of the stroke

needs to mimic the technique of the throw.

The swing needs to be fast.

The same concept applies to the serve.

Usually you want to throw four to six times and then swing 4 to 6 times.

You wanna be explosive, and you wanna go as fast as you can.

Right after throwing the medicine ball you swing as fast as possible

staying relaxed.

The idea is to use the whole body.

Here you can use a kids' racquet or you can use a badminton racket, anything that is

very, very light

The idea is you want to fool the body a little bit.

You want to swing faster than normal with the light racquet and then tried to

do the same thing with your normal racquet.

It is important to have all the balls together so that you can

repeat those swings one after the other one.

The same concept can be applied

to every stroke.

5 or 6 really fast forehands with a very very light racquet and then

5 or 6 maximum

speeds swings.

Here is an example with the backhand, as fast as possible

trying to stay relaxed and trying to keep the technique solid.

You start with the backhand. See there is a weight on the racquet.

6 really fast swings

with a heavy racquet follow by 6 shadow swings

with the normal racquet

and followed by 6 swings

hitting the ball. All swings have to

be very fast trying to stay relaxed

and trying to make sure the technique doesn't suffer.

Same thing on the forehand side:

heavy racquet first,

shadow swinging

with normal racquet

and finally hitting the ball