6 Great Exercises for Tennis

There are certain specific exercises that can aid your tennis game and strengthen the muscle groups used in playing the sport.

If you exercise these muscle groups then there is far less chance that injuries such as Tennis Elbow will occur and other such maladies.

Following are six exercises you can incorporate in your workout to assist your overall game.

Lateral Band Walks with External Rotation

Place a mini band around your ankles and hold a piece of Therma-Band palms up. Keep elbows at your side while you externally rotate your arms creating tension through the band (this will activate your rotator cuff and pull your shoulders back and down.)

Maintain this position while you step laterally with your feet facing straight ahead in an athletic position. Perform two sets 10-15 yards in both directions.  

Single Leg Balance with External Rotation

Balance on one foot while standing on a foam pad. With the opposite arm, perform shoulder external rotation in the 90/90 position with a piece of tubing. Focus on stabilising the moving shoulder with the scapular muscles and keep the abdominals engaged. Perform three sets of 15 reps.

Bench Split Squats

Place one foot on top of a bench and the other foot forward in the split squat position. With dumbbells in hand squat down on one leg. The weight should be in the heel, shoulders back, chest up and abdominals engaged. The key to this lift is to maintain perfect posture through the spine throughout the movement. Perform three sets of 10 reps on each leg.

Rotational Cable Rows

Load the hip closest to the machine by squatting down, maintain perfect posture with chest up and abdominals engaged. From this position start the rotational movement by pushing through the ground with the foot closest to the machine. Continue to drive through the foot, hip, abdominals and opposite shoulder as you transfer into the standing position. Perform three sets of 8 reps.

Split Stance Curl to Press

Stand in the split stance position with one foot on a bench. With the down leg push up onto your toe and squeeze your glutes. Maintain posture with the head tall, shoulders back and down and the abdominals engaged throughout the lift. In this position perform a dumbbell curl and then press the weight overhead. Perform three sets of 10 reps.

1 Arm 1 Leg Cable Row

In the single leg squat position reach for the cable in front of you with the opposite hand as your other leg extends back behind you.  Maintain posture with abdominals engaged and spine straight. As you drive up from the single leg squat to a standing position, pull the cable to your side in a rowing motion with the shoulders back and down. At the same time the extended knee and hip will flex forward into the ending position. Perform two sets of 10 reps on each side.

These exercise partaken on a regular basis incorporated as part of your general fitness campaign will definitely aid your flexibility and strength for your overall tennis game.


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