Wrist Pronation Drills for Tennis Serves

In tennis, the term "pronation" means turning your wrist and forearm together during a serve, turning quickly on the swing just before striking the ball. Expert tennis players use pronation to lend power to the serve. The brief but fast rotation of the racket just prior to contact with the ball creates powerful rotation that adds spin and speed, making a more effective serve. Players should use practice drills to work on pronation to develop muscle strength and movement.

Things You'll Need

  • Tennis racket with head cover
  • Baseball
  • Resistance band
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Instructions

    • 1

      Hold the racket by the handle with your palm facing up. Keeping your wrist straight, twist your forearm so your palm then faces the floor. Repeat this movement as quickly as possible. You can use a dumbbell that has weight on just one end instead of the racket. Hold the end opposite the extra weight and practice twisting the forearm.

    • 2

      Hold a baseball in your hand, palm-up. Swing your arm around and throw the ball over the tennis court back fence or any 10-foot fence that is six to eight feet away. Do not allow your wrist to bend as you throw the ball.

    • 3

      Secure one end of the resistance band at waist height to the corner post of the tennis court or some other object that will stay stationary. Attach the other end of the resistance band to the head of your tennis racket. Hold the handle of your racket in the ready position, with your thumb on the top of the handle. Stand far enough away from the pole that you feel tension in the band. Turn your racket so your palm faces the floor, again keeping your wrist and forearm straight.