nothinButTennis
Rookie
Can someone post good stretch band workouts for tennis?
Stretch Band Tennis workout
- Thread starter nothinButTennis
- Start date
2
2HBH-DTL
Guest
not too hard to research it. plenty of general exercises with a resistance band will help all athletes of all sports. anything to work out the arms, shoulders, legs, etc. do some googling.
Only thing I can say is that 4 days into doing rotator cuff exercises with bands and a door anchor, my shoulder already feels stronger and more stable. Shouldn't have waited until I was 45 to start doing them.
I'm focused mostly on 3 of the exercises in this video
The ones at 4:25, 7:38 and 9:05
I feel no weakness in internal rotation and from what I've seen on other videos, desk jockeys usually are imbalanced and don't need internal work.
There are a million other exercises you can do with bands for other areas, but for the shoulder these are key.
I'm focused mostly on 3 of the exercises in this video
The ones at 4:25, 7:38 and 9:05
I feel no weakness in internal rotation and from what I've seen on other videos, desk jockeys usually are imbalanced and don't need internal work.
There are a million other exercises you can do with bands for other areas, but for the shoulder these are key.
ByeByePoly
G.O.A.T.
I mainly use the band to warm up my shoulder before a match ... to prevent injury from serving.
I do these three. I saw Sharapova doing them to warm up post shoulder injury.
The first two are variations of the bh motion she showed at 8:25. I stand sideways like she does, but instead of pulling level across the waist, I do 20-25 low about knee level with arm straight and down. I then do 20-25 about eye level.
For the 3rd one, instead of sideways, my chest is pointing toward band attachment direction. I hold my hand up (approx in front of face) and backup until I feel resistance. I rotate my hand in clockwise circle ... loosening up the shoulder.
I have a 35lb band ... but for warm up ... just use enough tension to work the shoulder enough.
I got out of the habit of using the band other than for warm up. The one I did at a fitness facility that had a very strong band was core rotation. I would grab the handle with both hands, extend both arms, and do shoulder/core rotation like hitting a 2hbh. I would then switch in do the fh motion ... except both arms again.
Whatever works for you.
I think the key for me doing these exercises is that they work counter to the normal tennis motion ..so for instance the serve and forehand is mostly an internal rotation of the shoulder..working in the opposite direction builds the stabilizers that in essence apply the "brakes" to the motion..they are way out of balance from putting so much emphasis in one direction. .
I hit a 2 handed backhand so the external again counters the internal.
We'll see where I"m at in a few weeks. Right now the clicking and popping when I rotate my shoulders is already noticeably reduced, and what appears to be thoracic outlet syndrome in my right clavicle has lessened as well. After 4 days...placebo effect?
ByeByePoly
G.O.A.T.
For what it's worth our teams main trainer had us do external rotation exercises religiously. The ones that really helped my shoulders were
(all with a band)
1) Shoulder dislocations
2) external rotations with elbow tucked in at side
3) external rotations with arm at 90 degrees
4) band pull aparts
albertobra
Hall of Fame
One more with shoulder problems...
What's weird is that the pain goes changing. It began on my fore hand, all other shots were OK. Now it's the serve...Trainer now is making me do the interruptes movement on serve, and in this way it doesn't hurt.
Its from november last year that I am going on with it after a 3 hour match that ended late in the night.
What's weird is that the pain goes changing. It began on my fore hand, all other shots were OK. Now it's the serve...Trainer now is making me do the interruptes movement on serve, and in this way it doesn't hurt.
Its from november last year that I am going on with it after a 3 hour match that ended late in the night.
Nacho
Hall of Fame
Do the exercises I posted, seriously. They fixed my shoulders and they are coming from a D1 trainer.
albertobra
Hall of Fame
Thank Noveson,
Just to make sure we are talking about the same exercises.
1) Shoulder dislocations
2) external rotations with elbow tucked in at side
3) external rotations with arm at 90 degrees
4) band pull aparts
What the count for each exercise? 25 times? Once per day?
Thanks!
Just to make sure we are talking about the same exercises.
1) Shoulder dislocations
2) external rotations with elbow tucked in at side
3) external rotations with arm at 90 degrees
4) band pull aparts
What the count for each exercise? 25 times? Once per day?
Thanks!
Spot on. I normally do #3 with the band coming from a higher point but I don't see why that wouldn't work as well.
Ah I was doing them everyday while I was in school because I had to. Now I just do them before every upper body workout to warmup my shoulders. I would usually do about 15 reps each
S
Sirius Black
Guest
Not noveson, but those look right. The external rotation with arms at the side could be performed with both arms at the same time (called a no-money), which would also get some scapular retraction in there.
Band pull aparts can also be performed with external rotation, just use a supinate grip.
Focus on really making the reps controlled, and really try to squeeze your shoulder blades together.
I'd also recommend some prone YTW type exercises.
Reps are somewhat arbitrary -- I'd say aim for about 20 at a reasonable intensity. In a therapeutic sense, It's probably best if you do sets throughout the day. Ideally, every 2-3 hours I'd say.
Doing it diligently and often is better than trying to squeeze it all in in a short, intense time period
Good luck
No-money's are great. Should've mention those as well. Also face pulls, but at some point I figured I was just giving too much information. I think those 4 are a great start.
S
Sirius Black
Guest
I just didn't know if he had access to a band anchored to something or not.
albertobra
Hall of Fame
Noveson the excercises you posted are working very well! I do them in daily bases, before and after playing, and also before and after the gym.
Shoulder still not 100% but feel safe in playing. Thank you.
Shoulder still not 100% but feel safe in playing. Thank you.
I'm glad! Yeah they certainly don't fix everything but doing them before playing/lifting allows me to do all of that with no pain. I'm glad they've worked for you.
I've heard and also read somewhere on the ITF website that elastic bands are to be used before your tennis match/on court practice which is what you are saying. Using the band after tennis practice/match may bring injuries. I am having a hard time finding any reliable supporting info on this topic. Does anyone have more enlightening info on the topic now?
Wanted to post a new thread on this topic but found an old one that's interensting too.
ByeByePoly
G.O.A.T.
Wow … old thread. Good question … but I don’t know if we should do shoulder warm down exercises. I’m not the one to ask, I never did warm down of any kind in my tennis, and no doubt I should have. Ironically now sometimes after a long pickleball session I will take the dogs for short walk hoping it will keep calves from getting so stiff. Not sure it does anything, but dogs like the routine.
