Best prehab exercises for tennis?

StringSnapper

Hall of Fame
Squat challenge:
Get in an ass to grass squat position for 30min a day (put a timer on your phone and take a break from work or something every hour or so and slowly accumulate 30min over the day).

Shrimp squat: seems good for the whole leg. Balance, flexibility, strength.

Diagonal stretch: seems good for the whole body. Stretches out the front of the body which can get hunched from computer use etc.

Any others??
 

ByeByePoly

G.O.A.T.
No ... but thanks for the offer.

I do body weight squats backed up against couch so butt hits couch and prevents me from going lower than parallel. (y)

Also do the one where it looks like I'm reaching down to tee a golf ball up with one leg extended horizontal behind me. I think they call it single leg Romanian curls.

Like this ... but no weights.

http://www.google.com/search?source=hp&ei=iSAwXPSHNaeN0gKe746ABQ&q=single+leg+romanian+curl+hamstring+stretch+pics&oq=&gs_l=mobile-gws-wiz-hp.1.0.41l5.0.0..10274...0.0..0.154.154.0j1......0...........5.2glPv2g-M1U#imgrc=K3YfAjrEUHtfyM:
 

StringSnapper

Hall of Fame
No ... but thanks for the offer.

I do body weight squats backed up against couch so butt hits couch and prevents me from going lower than parallel. (y)

Also do the one where it looks like I'm reaching down to tee a golf ball up with one leg extended horizontal behind me. I think they call it single leg Romanian curls.

Like this ... but no weights.

http://www.google.com/search?source=hp&ei=iSAwXPSHNaeN0gKe746ABQ&q=single+leg+romanian+curl+hamstring+stretch+pics&oq=&gs_l=mobile-gws-wiz-hp.1.0.41l5.0.0..10274...0.0..0.154.154.0j1......0...........5.2glPv2g-M1U#imgrc=K3YfAjrEUHtfyM:
Yeah that's pretty good.

Seems like it's just about building tendon/ ligament strength at the end range of motion for injury prevention.

I might try this stuff, and when the next season starts try to incorporate tennis specific fitness. Something like 30 seconds on 30 seconds off... to mimick a tennis match.

2 sets, let's assume x2 30sec bursts per game


That's 1,440 secs for 2 sets or 720 per set or 60 secs per match.

Rather more importantly 48 sets of 30 second bursts. So 30 seconds on 30 seconds off. Roughly 48 min total. Hmm seems kinda long. Maybe a better option is something like half that, just so I'd do it.

Aka run up stairs for 30 seconds, walk down / rest for 30 seconds, run up again etc rinse and repeat 24 times.
 

luckyvenkat

New User
Exercises Every Tennis Player Should Do(indianworkouts)
  • Forearm Plank.
  • Plank with Arm and Leg Lift
  • Plank with Hip Twists.
  • Side Plank for Obliques and Hips.
  • Bicycle.
  • Reverse Crunch.
  • Windshield Wiper.
 

LGQ7

Hall of Fame
Play tennis ambidextrously. Tennis is a half-bodied sport, it will mess you up. In this way your whole body is balanced.

I don't know anything about cars, I don't have one. I did take a half year course in shop in High School.

There's something I learned called wheel alignment. If the wheels are not aligned and balanced, it is bad for the car.
 
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