Ways To Improve Your Tennis Swing
Tennis can be a very vigorous sport. In order to play well and avoid personal injury everyone who participates should be in good physical condition. These exercises will not only improve your physical condition and help provide protection against possible injury, but are also designed to provide additional strength power, and endurance to improve your tennis game.
- Perform exercises in the sequence shown.
- The entire program is easily completed in 15 minutes.
- These exercises should be performed at least two times a week but three times a week is recommended
- Workouts should not be performed on consecutive days unless exercising at least 4 times a week.
- They should be performed after your game or between game days.
- Keep resistance under firm control when returning to starting posture.
- Use light to moderate weight resistance. Begin the program with a weight that will allow you to easily perform the lowest number of repetitions, recommended for that particular exercise. Use the same weight each time until you are capable of performing the highest number of repetitions listed for that exercise. At that time you may add the next weight increase and perform at that level until you are able again to perform the higher number of repetitions. Continue to repeat this procedure as long as you wish.
1 – Leg Press 8 – 12 Repetitions
(A) Sit with back firmly against seat and hands holding seat rails.
(B) Press feet firmly against pedals, extending legs as far as possible.
(C) Return to starting position maintaining tension on weights.
(D) Keep legs extended on last press-out. Move balls of feet forward and back as gar as possible using ankle as fulcrum. Perform 10 to 20 repetitions, then return weight to starting position.
Increases the power, strength and endurance of the large thigh and hip muscle groups, providing a more solid foundation for upper body movements.
2 – Wrist Curls 8 – 12 Reps Each Way
(A) Grasp Roller or Dumbbell with palms facing down.
(B) Rotate roller clockwise, bending wrists only. If using a dumbbell, bend wrist only towards yourself.
(C) Rotate counter-clockwise, in same manner.
Strengthens and gives endurance to the muscle groups that provide the powerful wrist snapping action through ball contact area.
3 – Side Bends 10 – 20 Reps Each Way
(A) Stand with right side next to chest press station.
(B) Grasp handle with right hand, left-hand behind head.
(C) Bend to the left as far as possible and return to erect position maintaining firm control.
(D) Repeat with the left-hand holding the handle.
Provides power to the trunk twisting muscle groups.
4 – Pronation Supination 8 – 12 Reps Each Hand
(A) Stand to the side of wrist station.
(B) Grasp knob end of the handle.
(C) Rotate hand to the left, then, to the right. Do not bend the arm.
(D) Then grasp the knob with the other hand and rotate to the left, then to the right. Do not bend the arm.
Builds strength and power in all forearm muscle groups.
5 – Straight Arm Pull-Overs (light) 8 – 12 Reps
(A) Lie on the floor or bench with your arms extended behind your head just reaching for the low pulley bar or using a dumbbell.
(B) Grasp bar at both ends and pull up, over and down to your waist. Keep your arms locked straight throughout the movement. Keep your head turned to one side.
(C) Reverse the direction of the movement and return to the starting position. Exhale as the bar or dumbbell is brought forward.
(D) Inhale as bar is returned to the starting position.
Increases the strength, power and flexibility in the shoulder girdle providing greater power in serves and overhead returns.
6 – Grip Squeeze 8 – 12 Reps Each Hand
(A) Grasp gripper with either hand, palms down.
(B) Contract gripper alternately with one hand then the other for 10 reps each hand.
(C) Repeat the procedure with palms facing up.
Builds reserve power and endurance for correct finger and hand gripping position.
7 – Lateral Arm Cross Overs 8 – 12 Reps
(A) Stand with right side to low pulley, body slightly bent forward (left side for left-handed players).
(B) Using the stirrup handle pull your arm through as wide a range of a racket swing as you are accustomed to.
Strengthens shoulder and chest muscles for better control and increased power in forehand strokes.
8 – Backhanded Pull Through 8 – 12 Reps
(A) Same position as exercise # 7 using the opposite arm.
(B) Reach across body to grasp stirrup handle.
(C) Pull your arm back as far as possible.
(D) Return to the starting position maintaining firm control.
Strengthens back and chest muscles for better control and increased power in backhand strokes.
9 – Leg Extensions 8 – 12 Reps
(A) Sit on thigh-knee station, lock feet under lower rollers.
(B) Straighten legs completely.
(C) Return to starting position with firm control.
Can double and even triple strength in the vital knee area. The best exercise for safeguarding against knee injuries.
Tennis Exercises For Seniors
If you are at a gym, you can do this on a treadmill or bike. At least 30 minutes. If not at a gym, then maybe a brisk walk or a bicycle ride with your partner for 30 minutes. All seniors should have some kind of cardio exercise every day.
Strength Training for the hands and arms, by using Rubber Bands, doing Pushups, or even using Dumbbells. This should be done at lease 30 to 35 minutes, two times a week. This helps to build up the fore arms and muscles for swinging a racket.
You could be sitting on a chair, or at the gym. Stretching the arms to the left and then to the right. Bending and touching your toes. Really any kind of stretching for 5 to 10 minutes a day. This should be done all the time, before any exercise.
A couple of times a day, balance on one foot for 10 seconds. Then the other foot for 10 seconds. Eventually you will be able to balance yourself to avoid falling. One of the worst things a senior could do.
You will have to lay flat on the floor, raise your head off the ground and raise you feet straight out and up. Hold this position for 5 to 10 seconds. Then relax. Start again for 4 to 5 repetitions. This should strengthen your core muscles.
Lying on the floor, preferably on a mat or rug, lift your legs as high as possible, doing this for 5 to 10 times. Eventually you will be able to have them straight up. 4 to 5 repetitions.
Side Leg Lifts
This would be the same as the Leg Lifts except you would swing your left leg to the side as far as possible and lifting it at the same time. Then your right leg to the right as far as possible and lifting it at the same time. Just to where you feel comfortable. Doing this for 8 to 12 times each leg.
Lying on your stomach, your hands at your sides, lifting your head from the mat and then your legs from the mat. Hold that position for 10 seconds. Doing this 5 to 10 times. 4 to 5 reps.
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