| The next progression for increasing the power of | | | | serve, add weight.To begin, you can use either a |
| your serve is the squat jumps. Since power and | | | | barbell placed on your shoulders (as in a squat) or |
| explosion are paramount in service power, the squat | | | | you can use dumbbells placed in each hand hanging to |
| jump is a perfect tool to use.Progression 2: Squat | | | | your sides.Start with a weight you can curl with your |
| JumpsHow to do it:1) Stand with your feet shoulder | | | | biceps at least 6 times. As the exercise becomes |
| width apart2) Slowly bend your knees and lower | | | | easier and easier, increase the weight in increments |
| your hips as you were performing a squat3) When | | | | of 5-10 pounds.For advanced athletes using weight, |
| your thighs reach parallel, drive your feet into the | | | | perform 2-4 sets of 6-8 reps. The goal here is not to |
| ground & thrust your feet forward, while exploding | | | | fatigue the muscles, but to stimulate fast twitch |
| up into the air4) Land with your feet shoulder width | | | | muscle fibers.As one of the nation's most in-demand |
| apart5) With a fluid motion repeat for 10-20 | | | | fitness trainers, Todd Scott is a training advisor to |
| repsBeginners: For beginners, it may be more difficult | | | | Men's Fitness and Muscle & Fitness Hers magazines. |
| to smoothly transition from one squat jump to the | | | | You can find his articles on news stands today and in |
| next without pausing. If you are having trouble, | | | | nearly every issue of Men's Fitness or Muscle & |
| between each rep, pause for a second to gather | | | | Fitness Hers magazines for the past 2 years. A high |
| yourself and repeat.Intermediate: For people who | | | | school champion tennis player-turned-fitness expert |
| have good stability and balance, the goal here is to | | | | finally decided, after a little arm twisting by his tennis |
| perform one rep to the next in a fluid motion without | | | | clients, to allow public access into his Tennis Specific |
| pause. To add intensity, each progressive set work | | | | Fitness Databank to help people just like you develop |
| to decrease the time your feet touch the ground on | | | | strength and power to hit stronger shots and win |
| each rep.Advanced: To really increase the intensity | | | | more matches. is a website designed to help you |
| and activate fast twitch muscle fibers used in the | | | | "Train Hard & Win Easy!"... |