When you press the superstrap upside down on your knees, three important muscle groups are strengthened at the same time: shoulder, arm and hip muscles. Start position and execution: Place a super band on the floor in front of you, spread out in a circle. Assume a kneeling stance in it, feet outside the circle. […]
Knee stabilization with the Superband Read More »
The push-up is regarded as one of the king exercises in the area of body weight training. Superbands in different strengths can be used to enhance this exercise. Start position and execution: Tighten a super band around your upper back and lead it forward under your armpits. Grab both ends and go into a perfect
Push-up with Superband Read More »
The rotational force is trained with the throws of the medicine ball. At the same time, tennis players benefit from the sense of rhythm in this partner exercise.
Rotation power and rhythm feeling with medicine ball Read More »
The so-called Floor Press improves centering in the shoulder joint and many tennis players can benefit from improved strength and stabilization in the shoulder girdle. Start position and execution: To lift the kettlebell safely, proceed as follows: Lie sideways to a kettlebell and grab it with both hands. Roll over on your back with the
Strengthen the shoulder with a kettlebell Read More »
This movement trains the shoulder, core and hip. Start position and execution: Stand half-kneeling, torso upright, pelvis neutral. Form a straight line between the ear, shoulder, hip and knee. Move the kettlebell (bottom up) with both hands in front of the chest. Make a 90 degree angle between the upper arms and elbows. Guide the
Mobility of the shoulder girdle with a kettlebell Read More »
Many tennis players can benefit from an improvement in strength in the shoulder girdle in the half-kneeling position. Starting position and execution: Take a half-kneeling position, left leg in front. The torso is upright and the pelvis neutral. Form a straight line through the ear, shoulder, hip and knee. Guide the kettlebell to the chest
One-arm upside-down kneeling with kettlebell Read More »
The torso rotation with the kettlebell addresses the thoracic spine but also the hip muscles. An improvement in mobility in the thoracic spine through rotation in the kneeling position is advantageous for tennis players, as this is where the rapid force has its starting point. Starting position and execution: Kneel down. Torso is upright and
Stabilization of the trunk musculature with a kettlebell Read More »
The activation of the hip, arm and trunk muscles from the kneeling position by pulling and pushing movements stabilizes the upper back. Here the exercise is shown as a partner exercise. Starting position and execution: Both players kneel down, feet together. The tips of the toes are stretched and touch. Ear, shoulder, hip and knee
Activation of upper back with elastic band Read More »
The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting his mid section pushing on the heel of one foot. Training goal: This drill is designed to work on strength and stabilization.
Strength – Alternating one Legged Bridges Read More »
The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting his mid section pushing on one foot as he/she straightens one leg. Training goal: This drill is designed to work on Strength and stability.
Strength – Alternating Straight Legged Bridges Read More »
The player takes a big step and lowers his/her back knee to the ground. He/she then alternates lowering and lifting his/her center of gravity. Training goal: This drill is designed to work on strength and stability with emphasis on the upper legs.
Strength – Static Lunges Read More »
The player sits on a Swiss Ball and moves laterally from side to side maintaining the low body position (squatting position). Training goal: This drill is designed to work on strength and stability Load and Reps: Players should perform this exercise 3 times for 30 seconds each time.
Strength – Sliding Squats on a Swiss Ball Read More »
The player lies on his back with his knees bent and both feet on the ground. The player lifts his mid section pushing on both feet. Training goal: This drill is designed to work on strength and stability. Load and Reps: The player should push his/her mid-section up as high as possible. Three 30 second sets are recommended.
Strength – Two Legged Bridges Read More »
The player lies on his back with both feet on a medicine ball and his/her legs straight. The player lifts his mid section forming a straight line between his/her feet and his/her upper body. Training goal: This drill is designed to work on strength and stability with an emphasis on the core.
Strength – Straight Leg Bridges with Swiss Ball Read More »
The player lies on his stomach on a medicine ball trying to keep his/her whole body straight. The player presses his shoulder blades together lifting his/her elbows and in that position rotates the shoulders moving the lower arms up and down. Training goal: This drill is designed to work on stability and strength emphasizing the rotator cuffs.
Strength – Rotator Cuff Work Lying on a Swiss Ball Read More »
The player lies on his/her stomach on a medicine ball trying to keep his/her whole body straight. The player presses his shoulder blades together and works on moving the hands up and down along an imaginary line that follows the body line.
Strength – Upper Back Work Lying on a Swiss Ball Read More »
The player moves across the court taking big steps and lowering the back knee to the ground. The upper body stays erect. Training goal: This drill is designed to work on strength and stability with emphasis on the legs. Load and Reps: The players should execute 3 sets of 16 to 24 repetitions alternating legs.
Strength – Dynamic Lunges Read More »
The player moves across the court taking big steps and lowering the back knee to the ground. The upper body stays erect. The player carries a weight bar on his/her shoulders. Training goal: This drill is designed to work on strength and stability with emphasis on the legs.
Strength – Weighted Lunges Read More »
This exercise engages the core with an emphasis on the obliques. The student lays sideways and works on lifting the body so that it remains supported on the forearm and feet. The student lifts and releases. It is important that the students maintain a straight line between the feet and the head when doing this exercises.
Core Strength – Active Side Bridges Read More »
This exercise targets the upper back and shoulders an area very prone to injuries in young players. The player lays on his/her stomach with the tip of his/her feet touching the ground. The player lifts the head and the arms slightly off the ground so that he/she can move his/her arms up and back while keeping them straight.
Core Strength – Swimming Read More »
This exercise engages most muscles of the back side of the body with an emphasis on the upper back, scapula area. The player lays on his/her stomach arches his/her back lifting arms and legs off the ground and then moves arms forwards and backwards pressing the scapulae together.
Core Strength – Back Extension plus Scapula Work Read More »
Here we see an exercise with resistance to activate the back side of the shoulder and upper back, which are areas that tend to be susceptible in tennis players, especially those that tend to curve their shoulders forwards. Tip: Make sure the player turns the backside of the hand backwards.
Activating the Shoulder Musculature with the Theraband Read More »
With the superband we are able to connect the legs, core and upperbody through resistance.
Core Strength with the Superband Read More »
The equalizer is a very useful piece of equipment to used to achieve a full body workout on court.
Push up Variation with the Equalizer Read More »
