Add these functional exercises to your pre-season routine to build stroke power and a strong core. Focus on good technique and proper body position. If you can only do two reps with perfect form, take a 20–30-second break, then try two more.
Grab a dumbbell in each hand in a plank position. Keep knees or feet hip-width apart for balance and stability. Lean body weight onto left arm and lift the right dumbbell off the floor. Use a “row” motion to pull dumbbell up to the side of your body. Do not rotate torso; keep chest facing the floor. Slowly lower dumbbell, transfer body weight, and repeat with the left arm.
Beginner: Legs bent, balance on knees
Advanced: Legs straight,
balance on toes
Reps: 10 rows each arm. Adjust weights as necessary to complete set with proper form
See a video demonstration of this exercise.