The next progression for increasing the power of your serve is the squat jumps. Since power and explosion are paramount in service power, the squat jump is a perfect tool to use.

Progression 2: Squat Jumps

How to do it:

1) Stand with your feet shoulder width apart

2) Slowly bend your knees and lower your hips as you were performing a squat

3) When your thighs reach parallel, drive your feet into the ground & thrust your feet forward, while exploding up into the air

4) Land with your feet shoulder width apart

5) With a fluid motion repeat for 10-20 reps

Beginners: For beginners, it may be more difficult to smoothly transition from one squat jump to the next without pausing. If you are having trouble, between each rep, pause for a second to gather yourself and repeat.

Intermediate: For people who have good stability and balance, the goal here is to perform one rep to the next in a fluid motion without pause. To add intensity, each progressive set work to decrease the time your feet touch the ground on each rep.

Advanced: To really increase the intensity and activate fast twitch muscle fibers used in the serve, add weight.

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