Curated Action

Weighted Bag Swing-to-Upward Release Throw Drill

Tennis

Weighted Bag Swing-to-Upward Release Throw Drill is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration4 min 42 sec

Training Details

0:00 / 4:42
Sourceyoutube.com/watch?v=cKeSQHjm4gM
AuthorYouTube creator

Weighted Bag Swing-to-Upward Release Throw Drill

Swing the weighted ball bag rhythmically in the continuous service loop, then initiate body turn as the bag passes behind the head to accelerate and release it forward and upward at approximately a 45-degree angle across the net.

Key points

  • Initiate shoulder rotation before the swinging weight reaches its lowest drop point to accelerate through kinetic momentum
  • Release the bag upward at approximately a 45-degree angle rather than spiking it down into the ground
  • Take multiple continuous swings (e.g. 15 to 30 seconds) until relaxed rhythm is established before releasing

Common mistakes

Releasing and throwing downward into the court due to the habit of trying to hit down into the service box.

Sets: 1Rest: 1 minEst. duration: 4 min 42 sec
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