SPORT SCIENCE - Professional Tennis Registry

Upper Body ExercisesThere are many popular upper body exercises, such as the bench press or lat pulldowns, thatcan be done in a gym with heavier weights. The section on medicine balls (see Pages 56-59)includes some exercises that integrate upper body strength and power with the rest of thebody for more complex training. For example, the Medicine Ball Chest Pass (see Page 59) isa drill that trains power. The following are exercises that work primarily on the upper body.Rotational Pull - LawnmowerWith the resistance tubing anchored low to the ground, grasp a handle with the right handoutside of the left foot while standing in an athletic position (ready position) facing theanchored resistance. While maintaining an athletic position, pull the resistance so that theright elbow comes up to the level of the right shoulder via contraction of the upper backmuscles. Can do this pull quickly to focus on power or slowly while squeezing the shoulderblades to focus on stability. Complete 3 to 12 repetitions and switch arms.© iTPAPTR Practical On Court Applications for Sport Science 49