Tennis Ball Lifts Performance Exercise

01 Jul Tennis Ball Lifts Performance Exercise

The “Glutes” are the largest muscle group within the kinetic chain and a very powerful muscle group as it pertains to performance. Unfortunately for many athletes the glutes do not “fire” and are not “active” during sports performance. The benefits of getting the glutes to “fire” and contribute in athletic actions is of great benefit.

Improves Your: Glute Activation

Target Area: Glute Medius & Maximus

Why It’s Important: The Glutes are a driver of the lower body, active in rotary movement patterns, involved in triple extension, abduction and rotation of the hip. As a result getting the “glutes” to fire and active in movement of the kinetic chain is imperative for optimal performance.

The Common Problem: As stated above the Glutes will not be “firing” optimally during kinetic chain movement patterns. The result of such a situation is less than optimal performance, increased use of stabilizers and neutralizers during movement patterns, an increase in potential injury, and lower athletic outputs.

Solution: The implementation of corrective exercises in the beginning stages of an athlete’s training program to promote glute activation.

Tennis Ball Lifts with Medicine Ball

Set Up:

  • Lie with your back flat on the floor, knees bent, and feet together
  • Position the right foot on top of a medicine ball
  • Place a tennis ball on the front side of the left hip and pull the left knee in towards your chest
  • Continue to pull the left knee towards your chest until the tennis ball is secured in the hip



  • Slowly elevate the hips off the floor by pressing through the right foot into the medicine ball
  • During the elevation of the hips keep the left knee pressed towards your chest and the tennis ball in place
  • Continue to elevate the hips upward to a position inline with your shoulders and right knee
  • Return to the starting position of the exercise, keeping the tennis in position and repeat for 10-15 repetitions


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.