Power training exercises focus on maximizing the speed of the action, which can only be accomplished by efficient force transfer and hence energy transfer. Therefore, optimizing energy transfer is crucial for optimizing overall performance on the tennis court. Let’s define power as work (force x distance) over time or “Power = Work / Time” or…
Category: Resistance Training
Leg Workout for Advanced Athletes
The leg workout for advanced athletes consists of 5 compound free-weight exercises to improve kinetic chain efficiency and glycolytic energy pathways. Since the leg workout for advanced athletes consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve kinetic chain efficiency, body control and coordination. Because you want to challenge the nervous…
Cable Bicep Curl: How to Perform It
The Cable Bicep Curl is a resistance training exercise for the upper-body, which focuses on developing strength targeting the anterior arm musculature (biceps). Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits. Very often, people use too much…
Upright Cable Row: How to Perform It
The Upright Cable Row is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits. Very often, people use too much resistance. They pull…
How to Perform Cable Shoulder Extensions
The Cable Shoulder Extensions is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits. Very often, people use too much resistance. They pull…
Horizontal Pull Up: How to Perform It
The Horizontal Pull Up is a closed circuit calisthenic exercise for the upper-body. The horizontal pull up focuses on developing strength of the back (rhomboids, latissimus dorsi, trapezius), shoulders (deltoids) and bicep musculature. Most tennis players, especially girls, cannot perform regular pull ups because they have weak cores and don’t have enough upper body strength.…
DB Military Press: How to Perform It
The DB Military Press is an open circuit resistance training exercise for athletes to strengthen the upper-body. The DB Military Press is an open circuit resistance exercise to strengthen the shoulder- (deltoids) and triceps musculature. In addition the Military Press develops stabilizers acting on the scapulae, such as trapezius, levator scapulae and serratus anterior. Make…
Correct Imbalances: 9 Helpful Exercises
We are introducing you to a workout that can be used to correct imbalances, for example at the shoulder, and strengthen the upper-body musculature. The workout is beneficial for athletes who have upper-cross syndrome (shoulders are pointing forward), are suffering from recurring injuries or want to enhance power output during stroke production. Presented exercises include:…
DB Incline Bench Press: How to Perform It
The DB Incline Bench Press is an open circuit resistance training exercise for athletes to strengthen the upper-body. The DB Incline Bench Press is an open circuit resistance exercise for the upper-body to develop strength and stabilizers targeting the chest (pectoralis major), shoulder (deltoids) and triceps musculature. In the incline position deltoids action is elevated…
11 Useful Exercises to Correct Strength Imbalances
Strength imbalances will negatively impact your power during shots and can lead to injuries. Make corrections now and take a look at the workout we provided for you. Many tennis players have upper body strength imbalances, especially at the shoulder joint, due to varying force demands of the upper extremities during stroke production. You want…
Shoulder Circuit: 5 Easy Rotator Cuff Exercises To Strengthen Your Shoulder
The shoulder circuit for tennis players consists of 5 easy rotator cuff exercises to strengthen the musculature surrounding the shoulder. You should do it regularly to avoid shoulder pain and injuries. Many tennis players feel pain in their shoulder and don’t know what exercises they can do to prevent it. Therefore we have 5 easy…
Lateral Lunge
The lateral lunge is a compound resistance training exercise to strengthen the hip abductors, knee- and hip extensors and prepares you for lateral movements. Because the lateral lunge is a compound exercise activating numerous muscle groups simultaneously for lateral movements, it improves neuromuscular system efficiency and prepares you for better movement along the baseline. But…