best off court exercise for serving, especially spin serves.

Discussion in 'Health & Fitness' started by 2ndServe, Jun 19, 2013.

  1. 2ndServe

    2ndServe Professional

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    My technique is ok, could probably use a tweak here or there. But for the most part it's a good shot but I feel like it loses something by 3rd set or after some long running points. Tricep reps really helped me in the past, but I'm thinking maybe some core, leg, or wrist type exercise might give me more bang for my time. Looking for some decent ones I can do in front of a PC since I'm usually in front of one working/reading 10+ hours a day.
     
    Last edited: Jun 19, 2013
    #1
  2. sabala

    sabala Semi-Pro

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    Just guessing here but I would say try doing some shoulder stretches to get some more flexibility and also some internal rotation exercises for shoulder. You could use therapy band for those.

    Another thing I would think could help are doinggrip exercises to strengthen forearm muscles.
     
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  3. charliefedererer

    charliefedererer Legend

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    Do the thrower's ten to help prevent overuse injuries to your shoulder, elbow an wrist from all your serve practice:
    http://www.muhlenberg.edu/pdf/main/athletics/athletic_training/throwers10.pdf

    You can use a theraband flexbar at your desk: Thera-Band FlexBar Video Demonstration http://www.youtube.com/watch?v=zB3TVb8a5mk

    The serve is powered by the whole body in a kinetic chain fashion, with the power rippling up from your leg push off, through a dynamic uncoiling/reversal of the bow shape of your core, and finally up into the arm.

    Like any chain, it is only as strong as it's weakest link.

    For a total body workout consider:
    Tennis Weight Training - Exercises of Weight Training for Tennis http://optimumtennis.net/tennis-weight-training.htm


    Many prefer to use these long summer evenings to play more tennis, and concentrate on starting a more rigorous strengthening program for the fall/winter.

    But here is an approach for a more prolonged weight training program:
    The Elite Approach to Tennis Strength Training http://www.sport-fitness-advisor.com/tennis-strength-training.html
     
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  4. Chas Tennis

    Chas Tennis Hall of Fame

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    I have a resistance band, Theraband yellow, tied to rail in my kitchen. When I microwave something for 2 minutes I do 20 reps of low resistance for a warm up(keeping the resistance band short so that the force is low) and then step farther away and do 20 more reps with a higher resistance for the work set. I do external shoulder rotations for the rotator cuffs. These muscles should be conditioned for the serve to slow the arm and racket in the follow through. Lower resistance and higher reps for endurance and some strength.

    I have a heavy 16" hammer in front of the TV. I do pronations & supinations 20 reps. Adjust resistance with leverage by where on the handle you hold the hammer. Don't let momentum build up with the hammer as it could stress your tendons. You can also do ulna and radial deviation exercises with the hammer. Ulna deviation strength is greater that pronation & supination strength so the hammer might have to be larger.

    I bought a large gripper and in the past have used it also in front of the TV.
    http://www.youtube.com/watch?v=QtqofIgX2hg

    Stretches are important for the serve. Several can be done seated.

    Very good reference on serving exercises & stretches- Complete Conditioning for Tennis, Roetert & Ellenbecker
    http://www.tennis-warehouse.com/Complete_Conditioning_Tennis_Book__DVD/descpageKINETIC-BCCDVD.html
     
    Last edited: Jun 19, 2013
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  5. LeeD

    LeeD Bionic Poster

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    Shadow swing swinging the speed you actually swing when you play a match.
    Listen carefully, and watch your reflection or your shadow.
     
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  6. Barclay

    Barclay Banned

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    i know that golf actions do very little on stomach position too and yet I like the concept of a amazingly established chest place area position with muscular....
     
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  7. Barclay

    Barclay Banned

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    Tricep muscles repetitions really assisted me in the last, but i am considering maybe some primary, leg, or hand type exercise might give me more hit for my time, looking for some reasonable ones i can do at the front side of a PC since i am usually at the front side of one working/reading 10+ hours a day.....
     
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