FitFact: Top 3 exercises for perfect service

🎾 Ready, set, match! From June 30 to July 13, tennis history will once again be made at Wimbledon. While flying felt balls and royal waving are the order of the day in London, we at ACTIV FITNESS are asking ourselves a different question: how do you achieve the perfect serve even without a grass court? Even if you’re not (yet) serving on center court, there’s a bit of Wimbledon in all of us – and we’ll show you how to bring your service to professional level with targeted training in the gym. Without a racket, but with plenty of power, precision and fun.

3) Plank-to-Rotation – for explosive core strength

Image: Canva

The impact begins with a powerful impulse from the center of the body. This exercise strengthens precisely this area and also provides an extra portion of body tension. You also get bonus points for aesthetics: you look like a tennis racket with elegance 😉.

This is how it works:

•   Start in the forearm plank position.
•   Turn your upper body to the side and stretch one arm towards the ceiling.

•   Return to the center, then to the other side.
•   3 sets of 10 repetitions per side.

2) Shoulder press with dumbbells – for service stability

Image: Canva

Your shoulders are the conductors of your serve. They set the direction and need strength and control to do so. All you need: two dumbbells and a bit of bite. A Wimbledon sweatband is optional, but stylish. 🥎

Try it out:

•   Sit on a bench with a backrest.

•   Hold a dumbbell in each hand at shoulder height.

•   Push them up in a controlled manner.

•   3 sets of 8-12 repetitions.

1) Jump squats – for explosive power on the serve

Image: Canva

A strong service starts in the legs 💥 Jump squats train your speed and give you the push you need for the perfect jump – like jumping into the first set win.

Try it yourself:

•   Stand with your feet hip-width apart, bend your knees.

•   Jump up explosively, land softly and repeat.

•   3 sets of 10 repetitions.

With these three exercises, you’ll be ready for your very own Wimbledon moment. So strong that even Novak Djokovic could get nervous. 🎾

Would you like to try out some new exercises? Then talk to us next time you’re in the studio. Our ACTIV FITNESS team will be happy to put together an individual training plan for you. And speaking of power: the next FitFact is all about women’s power. The European Women’s Football Championship in Switzerland is just around the corner! The sporting highlight that fits in perfectly with our HERcules initiative. See you soon and keep moving!