Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis players should focus on both legs to ensure balanced strength unless one leg has been injured or is underdeveloped structurally. Leg Press Front Squat Partial Squat Begin by standing with the feet shoulder-width apart, looking straight ahead. You can hold a dumbbell in each hand or hold a medicine ball in both hands behind your head and neck to provide resistance. Or you can loop a piece of elastic tubing or an athletic band under both feet, then wrap it in each hand or bring it up over the back of the shoulders to provide resistance as you progress through the partial squat. Bend the knees and flex the hips to descend slowly, keeping an upright posture. Avoid bending forward at the waist. As your knees bend, make sure they do not buckle inward and that each knee is aligned over the second toe of each foot. Bend to 60 to 90 degrees of knee flexion in a controlled fashion, then pause at the low position for 1 to 2 seconds before returning to the start position. Perform multiple sets of 8 to 15 repetitions. If you have difficulty with your posture in this exercise, stand with your back against a wall and an exercise ball placed in the small of your back. Perform the partial squat exercise leaning against the ball as you descend and ascend. Lunge Tennis-Specific Lunge Stand with your feet parallel and shoulder-width apart. Start by performing the lunge using only your body weight. For greater resistance, grasp a dumbbell in each hand or hold a medicine ball behind your head and neck with both hands. Keeping an upright posture, perform these tennis-specific lunging movements: Lunge forward (Lunge 1), and return to your starting position. To perform a 45-degree forward lunge, position your right foot forward and on a 45-degree angle (Lunge 2), then return to your starting position. To perform a 45-degree backward lunge, position your right foot backward and on a 45-degree angle (Lunge 3), then return to your starting position. To closely mimic on-court movement patterns, perform a crossover step for more tennis specificity (Lunge 4). Performing each of the four movements on both the right and left leg is considered one repetition. Complete multiple sets of 4 to 6 repetitions (4-6 on left and right legs), alternating rightand left-leg sequences. Calf Raise Multihip Machine
Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles. (Note: The band should not be so heavy that it limits your ability to move and take steps. A light band will go a long way in providing resistance as you exercise, and you can always progress to a heavier band if you feel the band is too easy.) Take a lateral step with one foot while keeping tension on the band. Do not stare at the ground; keep your head up, and maintain an upright posture. Bring the other leg toward the one you initially stepped with, planting the foot while maintaining tension in the band. Your goal is to maintain a shoulder-width hip position throughout the steps. Repeat for 10 to 15 steps in one direction and then change directions and perform 10-15 repetitions on the opposite direction. Perform this movement slow and controlled. Elastic Band Kick Stand with your feet about shoulder-width apart, your weight on one leg, and a band looped around both ankles, similar to the starting position of the monster walk. Keeping an upright stance and slight bend in the knee of the supporting leg, quickly move the other leg to the side lifting approximately 12 inches (30 cm) high and back to the starting position. Keeping light tension in the band, continue kicking with the same foot for 30 seconds. Rest for 20 seconds, then repeat the exercise, making rapid forward kicking motions lifting approximately 12 inches (30 cm) high. After another rest period, make rapid kicking motions in a backward direction approximately 12 inches (30 cm) high for another 30 seconds. Repeat this series to fatigue on the same leg; then switch to the other leg. You will notice that both the standing leg and working leg work hard and that this exercise challenges your balance. It requires great skill to successfully execute the kick in all three directions while maintaining proper balance. Hamstring Curl Romanian Deadlift Trunk Tennis Workouts We have an entire chapter focusing on core stability training, for a complete discussion of the specific demands that tennis places on the core and for specific exercises to train this part of the body which should also be part of a comprehensive core strength program. Rotational Chop With Elastic Tubing Attach a piece of resistance tubing to a fence or pole at least 6 feet (1.8 m) high. Stand tall with a slight bend in your knees with your left side next to the resistance. Grasp the handle of the tubing with both hands together. Using a controlled, rhythmic movement lasting 1 to 2 seconds, with straight arms pull the tubing diagonally across the body high to low (left shoulder to right hip) while bending and rotating at the hips and torso throughout the movement. Slowly return to the starting position. Perform 6 to 15 repetitions, then switch sides. Perform this for multiple sets. Trunk Rotation
Upper-Body Tennis Exercises The muscles most developed through tennis play itself include the internal rotators of the shoulder, biceps and triceps, and forearm muscles. The following exercises are useful for training the nondominant arm and should be performed (if time allows) to provide greater muscle balance between the left and right arms. However, it is more important to train the rotator cuff and scapular stabilizers, especially on the dominant arm, with the exercises described in the next sections. Lat Pull-Down (Front) Seated Row Single-Arm Dumbbell Row Core Chest Press Biceps Curl Lying Triceps Extension Standing Overhead Triceps Extension Upper-Body Tennis Exercises The muscles most developed through tennis play itself include the internal rotators of the shoulder, biceps and triceps, and forearm muscles. The following exercises are useful for training the nondominant arm and should be performed (if time allows) to provide greater muscle balance between the left and right arms. However, it is more important to train the rotator cuff and scapular stabilizers, especially on the dominant arm, with the exercises described in the next sections. Lat Pull-Down (Front) Seated Row Single-Arm Dumbbell Row Core Chest Press Biceps Curl Lying Triceps Extension Standing Overhead Triceps Extension Shoulder Tennis Workout Program Here are some core exercises that should be part of a comprehensive upper-body strength program. Shrug Prone Fly Lie prone (facedown) on a narrow bench with your feet off the ground. With dumbbells in hand, extend your arms from your sides at right angles (90 degrees) with elbows also bent 90 degrees. While maintaining a right angle at the shoulders and at the elbow, raise your arms until they are nearly parallel to the ground and hold at the top of the movement for 1-2 seconds. Perform 10-15 repetitions for multiple sets. Shoulder Punch Lie on your back, and hold a small medicine ball or dumbbell. With your arms straight, hold the medicine ball away from your chest. Push the ball toward the ceiling. Even though your arms are straight, you should be able to push the medicine
ball up several inches. This extra motion comes from activation of the serratus anterior (a scapular stabilizer), and the resulting scapular motion it produces. Slowly return to the starting position. Perform 10-15 repetitions for multiple sets. Forearm and Wrist Tennis Workout Program Wrist Flexion and Extension Curls Radial Deviation Stand with your arms at your sides, and with one hand grasp a dumbbell on only one end (similar to a hammer). The weighted end should be in front of the thumb. With the wrist in a neutral position and the palm toward the thigh, slowly cock the wrist to raise and lower the weighted end through a comfortable range of motion (figure 8.15a). All the movement should occur at the wrist with no elbow or shoulder joint movement; the arc of movement will be small. Ulnar Deviation Stand with your arms at your sides and with one hand grasp a dumbbell on only one end (similar to a hammer). The weighted end should be behind your little finger. With the wrist in a neutral position and palm facing your thigh, slowly cock the wrist to raise and lower the weighted end through a comfortable range of motion (figure 8.15b). All the movement should occur at the wrist with no elbow or shoulder joint movement; the arc of movement will be small. Pronation Sit in a chair with one elbow flexed and the forearm resting on a table or your knee. Let the wrist and hand hang over the edge. Use a dumbbell with a weight at only one end (similar to a hammer). The weight is on the thumb side to start. Begin the exercise with the palm upward so that the handle is horizontal (figure 8.16a). Slowly raise the weighted end by rotating your forearm and wrist until the handle is vertical. Pause for 1 second, then return to the starting position. Supination Sit in a chair with one elbow flexed and the forearm resting on a table or your knee. Let the wrist and hand hang over the edge. Use a dumbbell with a weight at only one end (similar to a hammer). The weight should be on the thumb side to start. Begin the exercise with the palm down (figure 8.16b). Slowly raise the weighted end by rotating your forearm and wrist until the handle is vertical. Pause for 1 second, then return to the starting position.
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