SPORT SCIENCE - Professional Tennis Registry

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Single Arm/Single Leg RowWith the resistance anchored at hip height, grasp a handle with one hand while standing inan athletic position (ready position) facing the anchored resistance. While maintainingbalance on the right leg, lift the left leg from the ground, to a knee angle of approximately45 ̊. Pull the handle toward the chest by squeezing the shoulder blades together andcontracting the rhomboids, similar to the major muscles involved in the rowing motion.After completing the appropriate number of repetitions (6 to 15), perform the samemovement on the opposite (left) leg as the balance leg and arm.Push Ups (Tricep Push Ups)Push ups can be modified to be tennis specific. Girls can start with the knees on theground (use a mat or towel if on the court), keeping the back straight. Rather thantraditional push ups, emphasis should be on the hold at the top of the movement when theelbows are straight. Go down slowly, stop before the chest reaches the elbows, then returnup holding the highest position, which helps strengthen the stabilizer muscles. Turning thefingers inward helps put more load on the triceps. If the athlete has wrist, elbow orshoulder pain, either limit the number of push ups or use a shorter motion that avoids goingdown too far, or avoid locking the elbows at the top of the movement (10 to 20 repetitions).© iTPA © iTPAPTR Practical On Court Applications for Sport Science 50
Suspension Chest PressThere are a number of suspension exercise systems available, such as TRX. They can beused as an alternative to push ups, since they put less stress on the wrists and helpproprioception (i.e., sense of balance). Stand facing away from the suspension device withhands grasping both handles. Keep back straight and start with elbows bent at 90°. Pushbackward to increase the resistance. Do this same motion for the appropriate number ofrepetitions (6 to 20). Angle can be decreased or increased to change difficulty.PTR Practical On Court Applications for Sport Science 51
Page 1 and 2: Practical On Court Applications for
Page 3 and 4: ContentsAbout this Publication 3Par
Page 5 and 6: About this PublicationSport science
Page 7 and 8: SpecificitySpecificity means employ
Page 9 and 10: The Physical Demands of TennisThere
Page 11: First Step (Service Line Repeaters)
Page 14 and 15: How the Kinetic Chain WorksMost coa
Page 16 and 17: Planning Training and Playing Sched
Page 18 and 19: Periodization for Players who Compe
Page 20 and 21: 1. Be aware of the temperature, hum
Page 22 and 23: Caloric and Nutritional NeedsToday,
Page 24 and 25: Protein Consumption for Tennis Play
Page 26 and 27: Special Considerations for Female A
Page 28 and 29: In an ongoing study at this writing
Page 30 and 31: Stretching for TennisStretching is
Page 32 and 33: Best Practices for the Warm UpA war
Page 34 and 35: During a tournament, from match to
Page 36 and 37: Strength TrainingTraditional streng
Page 38 and 39: Deliberate PracticeIn the early 197
Page 40 and 41: PART IIThe information provided in
Page 42 and 43: FroggersStand upright with shoulder
Page 44 and 45: Arm HugsStand upright with shoulder
Page 46 and 47: Essential Cool Down StretchesThere
Page 48 and 49: Crossed Arm StretchHold the left ar
Page 50 and 51: 90/90 External Shoulder RotationUse
Page 54 and 55: Exercises to Strengthen/Stabilize C
Page 56 and 57: Kneeling Super Dog (Bird Dog)Start
Page 58 and 59: Power Exercises with a Medicine Bal
Page 60 and 61: Medicine Ball Granny TossStand hold
Page 62 and 63: Lower Body ExercisesThere are many
Page 64 and 65: Exercises to Strengthen the ServeTh
Page 66 and 67: Single Leg Jump to Romanian Deadlif
Page 68 and 69: V - Volley DrillPlace two cones equ
Page 70 and 71: Additional ResourcesT.R. Bachle, R.
Page 72 and 73: References1. G. Smekal, S.P. von Du
Page 74 and 75: 26. T.F. Tyler, G.C., Thompson, S.J

SPORT SCIENCE - Professional Tennis Registry

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