Here are some awesome exercises to help improve your tennis game AND overall fitness, muscularity, flexibility, and strength!
Standing External Rotation
1.
Attach the tubing
to a secure structure, such as a pillar.
2.
Start with the left
side of the body closest to the point of tension.
3.
Bend the right arm
90 degrees with the upper arm down next to the side of the body.
4.
Place a rolled
towel between the upper arm and body (if desired, to keep arm in fixed
position).
5.
Grab tubing with
the right hand, palm facing the front of body, so there is light tension on
tubing.
6.
Pull the tubing by
taking the hand away from the body (external rotation of shoulder).
7.
Return to the
starting position under control.
8.
Perform 1-3 sets of
15-20 repetitions.
Straight-arm Rowing
1.
Loop the tubing
through a fence, or around another fixed object, at hip level.
2.
Grab an end of the
tubing with each hand and elevate the arms so they are at an angle of 45
degrees relative to your body
3.
Step back until
there is tension in the band.
4.
As this exercise is
performed, you should focus on squeezing the shoulder blades together, trying
to pinch them behind you.
5.
Perform a straight
arm row by pulling the handles back towards the hip while keeping the arms
straight.
6.
Return to the
starting position with the body and tension in the tubing under control,
repeat.
7.
Perform 1-3 sets of
15-20 repetitions.
Scapular Retraction
1.
Loop some tubing
through a stationary object at hip level.
2.
Grab both ends of
the tubing or band and adjust the length so there is slight tension in the
starting position.
3.
Start with the
elbows bent 90 degrees and the upper arms along the side of the body.
4.
Perform a rear
shrug by squeezing the shoulder blades back and pulling the elbows backward.
5.
Return to the
starting stretch position under control, and repeat.
6.
Perform 1-3 sets of
15-20 repetitions.
Single Arm Row
1.
Start the feet in a
staggered stance (one out in front of the other). For this example, use the
left foot in front.
2.
Grab one end of the
tubing with the right hand.
3.
Step on the tubing
with the left foot so that there is tension in the tubing at starting position.
4.
Bend forward at the
waist while keeping shoulders back, back arched.
5.
Start with the
right arm extended towards the ground.
6.
Pull the tubing
back with the right hand until the hand is next to right side at chest level.
7.
Return to the
starting stretch position, controlling the descent.
8.
Perform 1-3 sets of
15-20 repetitions for each arm.
Upright Row
1.
Stand on the tubing
so that the feet are slightly inside shoulder width.
2.
Grab an end of the
tubing with each hand. There should be a light tension in the tubing in the
start position.
3.
Stand upright with
a slight bend in the knees.
4.
Pull the tubing
towards the chin, keeping the palms facing the body.
5.
Pull the tubing by
lifting the upper arms so they rotate outwards away from the body and the
elbows end up pointing to the sides.
6.
Return to the
starting position, controlling the descent at all times.
7.
Perform 1-3 sets of
15-20 repetitions.
Lateral Raises
1.
Stand on the tubing
so that the feet are about shoulder width apart.
2.
Grab a handle with
each hand and adjust the length of the tubing so a slight tension is felt in
the starting position.
3.
Start with the
palms of each hand facing each other in front of the body with the arms
extended downwards and slightly bent.
4.
Pull the tubing by
raising the arms out to the sides until the arms are nearly parallel to the
floor and the palms of the hands are facing the ground.
5.
Return to the
starting position keeping the movement under control.
6.
Perform 1-3 sets of
15-20 repetitions.
Lunges Against Resistance
1.
Loop a long length
of tubing around a stationary object and hold both handles at sides.
2.
Step forward and
perform lunge, stepping away from the point of tension.
3.
Repeat this
exercise 10-15 repetitions per leg, 3-5 sets.
4.
Adjust the angle of
tension by stepping diagonally in either direction.
Medicine Ball Squat Toss
1.
Start in a standing
position with ball at waist level.
2.
Drop into a half
squat position by bending the knees and bringing the hips down and backward.
3.
Keeping the back
straight, explosively jump and perform an underhand throw with both arms up
into the air. The player should move from a triple flexed position (hips,
knees, ankles) to a triple extended position (hips, knees, ankles).
4.
Land in a balanced
position with the weight on the balls of the feet and the knees and hips
slightly bent.
5.
Let the ball
bounce. Pick it up and repeat the movement.
6.
Perform 1-3 sets of
6-12 repetitions.
Medicine Ball Power Toss
1.
Start by laying on
the back, knees bent, soles of feet on the ground.
2.
Hold medicine ball
in hands, at chest level.
3.
Forcefully push the
medicine ball off chest and launch straight upwards.
4.
Catch the ball with
both hands and decelerate the ball as it lowers back down to chest.
5.
Perform 1-3 sets of
6-12 repetitions.
Monster Walks
1.
Start with a rubber
band placed around both ankles.
2.
Get into good
athletic position - legs slightly bent, body upright, and looking forward.
3.
Maintaining a good
athletic position with the knees bent, step laterally with the right foot about
3-6 inches.
4.
While the
controlling the band, lift the left foot and step in towards the right foot
about 3-6 inches.
5.
Repeat this series
while "walking" 15-20 feet (or from one doubles sideline to the
other).
6.
Repeat this
exercise two times in each direction (across the court).
One Leg Balance Pulls
1.
Attach rubber
tubing to fence or other stationary object about a foot off the ground.
2.
Grasp the tubing
with both hands.
3.
Stand on the left
leg and bend the knees approximately 45 degrees.
4.
While maintaining
balance, perform two arm rows.
5.
Keep the movement
controlled and smooth.
6.
Perform 1-3 sets of
10 repetitions.
7.
Repeat using the
same technique for the opposite leg.
