Join Now!      Login

Whole Person Wellness Program
 
healthy.net Wellness Model
Skip Navigation Links
 
 
FREE NEWSLETTER
   
   
   
 
Health Centers
Key Services
 
America's Worst Enemy?
What is the leading cause of death in the United States?
Cancer
Auto Accidents
Heart Disease
Perscription Meds

 
 

 Strength Training For Tennis 
 
The following is one in an ongoing series of columns entitled Keeping Fit by . View all columns in series

Replace the chest cross, pullover, lateral raise, biceps curl and triceps extension exercises with the bench press, seated row, overhead press, and pulldown exercises. These provide a more comprehensive upper body workout that may have more practical benefit in terms of power production.

Table 2 presents a more advanced tennis strength training program. These exercises should be performed in the same manner as the basic program exercises, namely, one set of eight to 12 well-controlled repetitions.

Table 2. Recommended advanced exercises for conditioning the major muscle groups.


Machine Exercise Target Muscles

Leg Press
Hip Adduction
Hip Abduction
Calf Raise
Bench Press
Seated Row
Overhead Press
Pulldown
Low Back
Abdominal
Rotary Torso
Four Way Neck
Quadriceps, Hamstrings, Gluteals
Hip Adductors
Hip Abductors
Gastrocnemius, Soleus
Pectoralis Major, Triceps
Latissimus Dorsi, Biceps
Deltoids, Triceps
Latissimus Dorsi, Biceps
Spinal Erectors
Rectus Abdominis
External Obliques, Internal Obliques
Neck Flexors, Neck Extensors

Specific Strength Exercises
While both the basic and advanced strength training programs should provide excellent tennis conditioning and reasonable injury protection, you should take one more step to address particularly vulnerable muscle groups that experience significant stress during tennis play.

Shoulder Rotator Muscles
The first of these smaller and frequently injured muscle groups is the rotator cuff complex that surrounds and stabilizes the shoulder joint.

The shoulder rotator muscles lie beneath the large deltoid muscles, and enable us to turn our arm in various positions. Rotating our arm backwards, called external rotation, uses the teres minor and infraspinatus muscles. Rotating our arm forwards, called internal rotation, involves the subscapularis muscles. Keeping our arm within the shoulder joint structure is the primary function of the supraspinatus muscle. Together, these four muscle groups surround the shoulder joint, providing both structural stability and the ability to produce forehand, backhand, and serving movements.

The good news is that these four relatively small muscle groups respond very well to proper strength training. The bad news is that most people do not perform any specific exercises for their rotator cuff. This is unfortunate, because rotator cuff injuries occur frequently in tennis players and typically require a long recovery period.

Although the standard strength exercises offer some conditioning benefit, you should definitely do at least one workout per week for the shoulder rotator muscles.

The best means for specifically training the rotator cuff muscles is the rotary shoulder machine, a dual-action exercise that provides full-range rotational resistance for both the external and internal shoulder rotator muscles.

If this machine is not available, you may also strengthen these important muscles with resistance bands. Simply attach the band to a door at waist level, stand with your left side toward the door, keep your left elbow against your left side, and pull the band across your midsection using your left hand. This works your left internal shoulder rotator muscles. Next, keep your right elbow against your right side and pull the band away from your midsection using your right hand. This works your right external shoulder rotator muscles. Repeat these two exercises standing with your right side toward the door and using the opposite hands.

   CONTINUED      Previous   1  2  3  4  Next   
 Comments Add your comment 

 About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......moreWayne Westcott PhD
 
 From Our Friends
 
 
 
Popular & Related Products
 
Popular & Featured Events
Integrative Healthcare Symposium 2015
     February 19-21, 2015
     New York, NY USA
 
Wellness Inventory Certification Training (Level I)
     February 24-May 26, 2015
     Teleclass, CA USA
 
Additional Calendar Links
 
Stevia Products & Info
 
Dimensions of Wellness
Wellness, Intimacy, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar