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Tennis: Arms Prevention

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Andrea, Tennis coach

DESCRIPTION

Player uses a resistance band.
Player keeps the band in one hand and performs outside move to the side.

COACHING POINTS

In this drill player works to avoid possible arm's injury.
Tennis puts a lot of stress on this area so players have to take preventitive steps to strengthen shoulders and get mobility in the rotator cuffs.
While performing this drill players should remember to keep elbow close to the body and work only with the shoulder area.
This routine should be used before every Tennis session as one of the warm up exercises.

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OFTEN USED WITH...

2 in 2 out ladder:

Player stands next to the ladder. Player alternates legs while stepping in and out of the ladder. This drill is a great exercise to improve speed and agility of the tennis player.

Agility & Fitness

ABS Throw Overhead:

Sit close to the wall and put feet up on the wall. Lift your upper body and start throwing the ball overhead against the wall. Player has to maintain straight upper body to make sure that core muscles are working all the time. On the other hand, player also works on shoulders while throwing the ball.

Agility & Fitness

Balance Throw & Catch:

Player stands close to the wall on the balance platform. Player throws medicine ball off the ground into the wall. Player tries to keep balance all the time. This exercise is a great tool to improve many physical skills at the same time. Player can work on balance, strength and power during the warm up time.

Agility & Fitness

Alternate shoulders on the side:

Player keeps weights in hands on the sides of the body.
Using shoulder muscles player alternates lifting arms up and recovering to the starting position.
It is important to control the movement all the time.

Agility & Fitness

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