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Tennis: Shoulder rotation out

Sportplan has been very helpful in guiding me through my first year...

Bill, Newly qualified coach

DESCRIPTION

Attach a resistance band to the net post.

Hold band with right arm facing the net post.

Bring right arm to shoulder height, out to the side, bent at the elbow so that the hand is in front off to the right.

Keeping the elbow to shoulder steady and level, hinge at the elbow to raise the forearm to above the elbow.

Slowly lower and repeat 10 times on each side.

The band is working against the shoulder rotation out.

COACHING POINTS

Don't arch the back
To reduce the resistance stand closer to the net post

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OFTEN USED WITH...

Shadow Warm Up:

Players stand either side of the service line and face each other. One player acts as a mover, and the other as a shadower. The mover will move left and right across the service line, never backwards or forwards, and the shadower must keep up with their movements and follow them across the line.

Agility & Fitness

Shadow With The Band:

You will need a resistance band to perform this drill. The player takes the band and shadows their serving motion. In this drill, the player warms up all the body parts needed for the serving action. The resistance band is great for working the arms as they are separated.

Serve and Return

Short Width, Full Width:

Player starts in the middle and sprints to the deuce corner, imitating a forehand stroke. Immediately, the player changes direction and sprints all the way to the other corner to finish imitating backhand stroke.

Movement

Right leg directional balance:

The coach is in front of the player, who stands on the right leg. The coach points direction with the arm, and the player jumps in a given direction on the right leg.

Agility & Fitness

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