Curated Action

Weighted Bag Continuous Figure-8 Swing Progression

Tennis

Weighted Bag Continuous Figure-8 Swing Progression is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration6 min 30 sec

Training Details

0:00 / 6:30
Sourceyoutube.com/watch?v=cKeSQHjm4gM
AuthorYouTube creator

Weighted Bag Continuous Figure-8 Swing Progression

Place approximately 8 to 9 tennis balls (around 0.5 kg / 1 lb) inside two grocery bags. Hold the bag handle loosely on just two fingers and swing continuously in a smooth figure-8 loop pattern behind the body and overhead to groove relaxed service loops.

Key points

  • Hold the bag handle with only two fingers to prevent gripping tension and keep the swinging arm completely relaxed
  • Turn the body sufficiently so the elbow clears behind you, creating room for the loop behind the back
  • Maintain forward head and eye gaze toward the court while turning the torso and swinging

Common mistakes

Failing to turn the body and keeping the elbow out in front, causing fear of hitting the head and interrupting the circular loop.

Sets: 1Rest: 1 minEst. duration: 6 min 30 sec
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