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webbeing 01-06-2013 10:22 AM

Excercise and stretch to strengthen and protect the shoulders, back, and ankles
 
Hello,

Is there a set of excercises and stretches to protect the shoulders, back, knees, and ankles from injury due to playing tennis? Below are the one that we currently use but injury still occurs.


chest press, fly, cable curl, triceps press, tricep down press, front lat pull, no touch crunches, crunch leg lifts, pushup, squats, jumps, bicep curls, squats, rotating knees and cross over, rotating ankles.

Many thanks!

Say Chi Sin Lo 01-06-2013 11:46 AM

Depending on how you do those exercises, if you do them wrong, they can wreck the body.

- Chest press, make sure you're not arching the lower back. Bend your knees and rest your feet up on the bench to help prevent the arch.

Lastly, make sure you have a good stretching routine and you don't over work the body.

WildVolley 01-06-2013 12:44 PM

I'm a believer that most tennis players should be doing the 'thrower's ten' exercises for the shoulder. Especially don't ignore the external rotation exercises.

For the ankles, I believe footwork drills are important. Sloppy footwork, lack of balance, and being overweight are probably the biggest threat to the ankles.

charliefedererer 01-06-2013 07:34 PM

Both Say and WildVolley make great points above.

Here is a link for the thrower's ten - probably the best set of exercises for shoulder/forearm health:
http://www.muhlenberg.edu/pdf/main/a...throwers10.pdf


Do you practice "periodization"? That is do you emphasize certain aspects of strength training at different times of the year?

"Periodization of Tennis Strength Training

If you haven't heard the term before, "periodization" sounds complex. But it's a very simple principle that separates strength training for sport from the countless bodybuilding and general fitness routines out there.

Periodization is simply a way to break a larger training regime into smaller chunks or periods. Each period might be a mini training program in and of itself lasting 6 weeks or more.

Each has its own objective and one period follows naturally on from the other.

Unlike many sports, tennis demands several different types of strength... in particular muscular endurance and explosive power. And before these can be developed to optimal levels, the athlete needs to first develop good foundational and maximum strength.

If you try and train for every type of strength at once you'll end up with very little of anything - except fatigue!

So the best method is to focus on one type of strength in each separate phase. That way, you can easily maintain your gains during the competitive season.

There are no hard and fast rules to breaking a training program up into periods or phases.

The determining factor is when YOUR tournaments occur and when your season starts and ends.

Here are the 4 phases for this tennis strength training program example:

•Off-Season - 6-8 weeks

•Early Pre-Season - 6 weeks

•Late Pre-Season - 6 weeks

•In-Season - 3-4months"
- http://www.sport-fitness-advisor.com...-training.html

Check the above link to learn more, including specific regimens.

Many cycle through various phases of strength training during the year, modifying it to accommodate their specific tennis schedule.

Dedans Penthouse 01-07-2013 10:46 AM

^^^^^
Good info charliefederer. Thanks.

TennisCJC 01-11-2013 07:28 AM

Took a quick look an Charlie's referenced web site has about all you would ever need.

I play pretty much year round and work on strengthing and stretching about 3-4 days a week. Also, try to stretch after playing almost all the time.


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