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k factor fan
01-05-2010, 09:31 AM
hey can anyone suggest me exercises that would help strengthen the muscles used in tennis withought weights as i am 14 and have heard that weights are not good for my age. at the moment i am doing stuff like pullups, chin ups, pushups and situps also lots of cardio exercise. i have full access to a gym where i can use stuff like resistance bands and swiss balls and exercise balls

thanks for any help :)

charliefedererer
01-05-2010, 12:49 PM
Truly the best exercises will be ones that you keep on doing. If your current routine is one you enjoy and doesn't take up too much of your time, consider keeping it as the basis of your exercises.
Consider adding in the following exercises to help prevent some of the common tennis injuries of the elbow, wrist and shoulder areas: www.asmi.org/SportsMed/media/thrower10.swf
http://www.usta.com/USTA/Global/PlayerDevelopment/Sport_Science/all/114707_Strength__Conditioning_Exercise_Techniques. aspx
Doing a fair number of lunges is a good exercise.
Work on changing direction agility drills as part of your cardio work.
If you eventually decide to work on really developing more major muscle strength, lifting weights near your maximum for just a few reps three times a week will yield the most results. One way of easing into into that is the following: http://www.usta.com/USTA/Global/PlayerDevelopment/Sport_Science/all/114695_Strength__Conditioning_Circuit_Training_for _Tennis.aspx
Twisting situps and crunches on an inclined situp bench will get you working against gravity to help develop your core abdominal and back muscles.
Resistance bands and medicine ball routines near the end of your workout, or on the alternate days from doing heavier workouts, will help build a little more strength, but probably more importantly add flexibility and coodination through a wide range of motion.
http://www.usta.com/sitecore/content/USTA/Global/PlayerDevelopment/Sport_Science/all/114682_Strength__Conditioning_Home.aspx
http://www.usta.com/USTA/Global/PlayerDevelopment/Sport_Science/all/249568_Strength_and_Conditioning_Articles_and_Reso urces.aspx