Wrist/Ankle weights good or bad

[Shadow Mix]

First of all. All flames shall be ignored =P

Second, are wrist weights, as ankle weights a good way to improve our tennis play? If yes, In what kind of situation and drills?And are practice matches good a good way to use them, do they fasten up our progress?
This came onto my mind because I have several friends who started doing that on some sports...

 

[Chanto]

Maybe ankle drills, to improve footwork and quickness, possibly. Wrist weights would probably mess up your strokes.

 

[Donny0627]

^^^^^^^Agreed...

 

[SystemicAnomaly]

This has been covered numerous times in the Health & Fitness forum.

Do not use ankle weights for walking, running, jumping or playing tennis. It probably puts too much stress on the feet, ankles, knees, hips, etc. Ankle weights are ok for doing leg lifts, bar dips or similar exercises.

Wrist weights are probably not a good idea either. Even 1 lb weights will throw off your stroke timing and will actually train your muscles to move slower rather than faster. You might try increasing the swingweight of your racket by 15% but any more than that will tend to throw off your timing. Or you can increase the static weight of your racket by no more than 15% at the throat (near the balance point).

 

[West Coast Ace]

Do not use ankle weights for walking, running, jumping or playing tennis. It probably puts too much stress on the feet, ankles, knees, hips, etc. Ankle weights are ok for doing leg lifts, bar dips or similar exercises.

IF this is the case then we know why Rafa's knees are so problematic. It was common knowledge that he trained extensively with ankle weights as a junior and early in his pro career.

I use them - and my legs are stronger for it. I can't believe 2.5 lbs (per leg) is that big of a deal. Think about it - one could gain that much weight in the winter offseason.

 

[onehandbh]

IF this is the case then we know why Rafa's knees are so problematic. It was common knowledge that he trained extensively with ankle weights as a junior and early in his pro career.

I use them - and my legs are stronger for it. I can't believe 2.5 lbs (per leg) is that big of a deal. Think about it - one could gain that much weight in the winter offseason.

Ankle weights are potentially dangerous b/c they put your
joints in compromising positions and expose them to dangerous forces once
dynamic movements are involved.
If you'd like to add weight, you're better off wearing a
weight vest.

Is you goal to build strength? speed? endurance? quickness?
There are many other safer and more effective ways to
do it than ankle weights.

 

[Nellie]

It is weird - if you put on 5 lbs of weight around your torso (for example, play while wearing a full Camelback water pack), it will not hurt your knees or ankles, but you put that same weight locally (like around the ankles), and you start to see a lot of stress fractures and over use injuries.

 

[Topspin24]

Just run more often and do sprints. I run 5k everyday so I don't exhaust myself as easily during matches. Just get in better shape!!

 

[maverick66]

If you wish to add weight to your body well exercising use a weighted vest. Like its been said putting ankle weights and wrist weights on well doing anything is bad.

 

[TonLars]

Who is getting injured using ankle weights? And how much weight? I dont see what the problem would be as long as the weight is reasonable. I used ankle weights from time to time as a child while I was running and jumping around playing and, whether it helped or not, I can run and jump quite well. Besides that, there are alot of athletes who can run and jump at an elite level who used and even advocate doing some training with ankle weights. Nadal has amazing speed and explosiveness, so knowing he used ankle weights further shows it probably is effective. Anyone with an injury or certain conditions may have to stay away from this, but if youre already fit and strong Im not sure what the worry would be.

 

[MayDay]

How about instead of kinetic tape, make it with some sort of heavy dense flexible material for specific positioning on the leg (or any part of your body, really).

"Yeah, my legs were unstable and weak, so I kinetic weighted it up."

 

[BullDogTennis]

Who is getting injured using ankle weights? And how much weight? I dont see what the problem would be as long as the weight is reasonable. I used ankle weights from time to time as a child while I was running and jumping around playing and, whether it helped or not, I can run and jump quite well. Besides that, there are alot of athletes who can run and jump at an elite level who used and even advocate doing some training with ankle weights. Nadal has amazing speed and explosiveness, so knowing he used ankle weights further shows it probably is effective. Anyone with an injury or certain conditions may have to stay away from this, but if youre already fit and strong Im not sure what the worry would be.

most also think nadal won't be playing many more years because of his knees...

 

[SystemicAnomaly]

IF this is the case then we know why Rafa's knees are so problematic. It was common knowledge that he trained extensively with ankle weights as a junior and early in his pro career.

I use them - and my legs are stronger for it. I can't believe 2.5 lbs (per leg) is that big of a deal. Think about it - one could gain that much weight in the winter offseason.

There are better ways to strengthen the legs that will not put unnecessary stress on the knees and other joints of the legs. Note that leg extension and hamstring machines might also be stressful to the knees. Better to go with squats and leg presses.

Who is getting injured using ankle weights? And how much weight? I dont see what the problem would be as long as the weight is reasonable. I used ankle weights from time to time as a child while I was running and jumping around playing and, whether it helped or not, I can run and jump quite well. Besides that, there are alot of athletes who can run and jump at an elite level who used and even advocate doing some training with ankle weights. Nadal has amazing speed and explosiveness, so knowing he used ankle weights further shows it probably is effective. Anyone with an injury or certain conditions may have to stay away from this, but if youre already fit and strong Im not sure what the worry would be.

It is a well know fact that Nadal has had problems with his knees for quite a while now. Is it worth the sacrifice if you aren't going to make the millions that he does? You may or may not see immediate injuries with ankle/wrist weights. However, over time, it can take its toll.

There are too many respectable sources that warn about the dangers of walking or running with ankle weights to ignore. WebMd and Mayo Clinic are two of many that warn about this type of use of ankle weights. The Harvard Orthopaedic Journal suggests using ankle weights for striaght leg lifts and hamstring curls for rehabilitation but, to my knowledge, does not advocate their use for walking or running.

You should be able to find quite a few sources that discuss the dangers of using wrist & ankle weights improperly. Here a few resources to get you started:

WebMD.com/fitness-exercise/features/get-more-burn-from-your-workout
www.ehow.com/about_5481085_Danger-walking-ankle-weights.html
en.wikipedia.org/wiki/Weighted_clothing#Ankle_weights
www.universalnutrition.com/features/aerobicallyspeaking.html
www.ehow.com/about_5052712_dangers-using-ankle-weights.html

'nuff said!
.

 

[Shadow Mix]

Ankle weights are potentially dangerous b/c they put your
joints in compromising positions and expose them to dangerous forces once
dynamic movements are involved.
If you'd like to add weight, you're better off wearing a
weight vest.

Is you goal to build strength? speed? endurance? quickness?
There are many other safer and more effective ways to
do it than ankle weights.

Hm, can you tell me more about those effective ways please?

There are better ways to strengthen the legs that will not put unnecessary stress on the knees and other joints of the legs. Note that leg extension and hamstring machines might also be stressful to the knees. Better to go with squats and leg presses.



It is a well know fact that Nadal has had problems with his knees for quite a while now. Is it worth the sacrifice if you aren't going to make the millions that he does? You may or may not see immediate injuries with ankle/wrist weights. However, over time, it can take its toll.

There are too many respectable sources that warn about the dangers of walking or running with ankle weights to ignore. WebMd and Mayo Clinic are two of many that warn about this type of use of ankle weights. The Harvard Orthopaedic Journal suggests using ankle weights for striaght leg lifts and hamstring curls for rehabilitation but, to my knowledge, does not advocate their use for walking or running.

You should be able to find quite a few sources that discuss the dangers of using wrist & ankle weights improperly. Here a few resources to get you started:

WebMD.com/fitness-exercise/features/get-more-burn-from-your-workout
www.ehow.com/about_5481085_Danger-walking-ankle-weights.html
en.wikipedia.org/wiki/Weighted_clothing#Ankle_weights
www.universalnutrition.com/features/aerobicallyspeaking.html
www.ehow.com/about_5052712_dangers-using-ankle-weights.html

'nuff said!
.

Thanks

Just run more often and do sprints. I run 5k everyday so I don't exhaust myself as easily during matches. Just get in better shape!!

I am currently running 7-8km, not per day tho...I just want to improve very fast...

 

[Nellie]

Dot drills:
http://www.5min.com/Video/Dot-Drills-6184837

 

[Shadow Mix]

thanks I loved the drill and I will use them, It looked to me that It will help footwork, concentration and my legs strenght

 

[Shadow Mix]

any suggestion on "arm drills" because my arms are kinda weak and coordinationless