SPORT SCIENCE - Professional Tennis Registry

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Exercises to Strengthen/Stabilize Core and Hip/GlutesCore exercises are quite abundant, and can be found on the internet or in many exercisebooks. The following are a few of the more interesting exercises. Many coaches and playersalready know crunches, bicycles and planks that strengthen the core. Directly below the coreare the hips and glutes, which often can be weak in tennis player. Some exercises thatstrengthen the glutes include the Kneeling Superdog (Bird Dog) (see Page 54) and theMonster Walk (see Page 60). An athlete who is weak in the hips or glutes will struggle withthe Monster Walk or Glute/Hip Bridges (see Page 54). Another exercise, the Single LegJump to Romanian Deadlift (see Page 64), is provided in the section to strengthen the serve.Side Plank with Hip AbductionLying on right side, place right elbow under shoulder. Keep body in a straight line,tightening core and glutes. Raise right hip off the ground until straight with spine. Holdwhile lifting left leg up and down, keeping knees straight. Keep foot dorsiflexed throughoutexercise (10 to 15 reps). Left arm may point straight to sky. Maintain a slow controlledtempo. Switch sides.PTR Practical On Court Applications for Sport Science 52
Side Plank RotationLying on right side, place right elbow under shoulder. Keep body in a straight line,tightening core and glutes. Raise right hip off the ground until straight with spine. Holdwhile left arm reaches down between ground and right side of body. Left arm almostreaches for trapezius, then turns to reach up to the sky. Do not touch the ground with theleft hand or arm. Keep the knees straight. Repeat 10 to 15 times. Maintain a slowcontrolled tempo. Switch sides.Russian TwistLie supine on a mat with both the torso and legs raised from the ground, and hands straightout grasping a medicine ball. Slowly rotate to the right, keeping the core tight bycontraction of transversus abdominis and obliques. Repeat this movement back to thecenter and to the left. Perform this movement for the appropriate number of repetitions(10 to 50).PTR Practical On Court Applications for Sport Science 53
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 52 and 53: Single Arm/Single Leg RowWith the r
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
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SPORT SCIENCE - Professional Tennis Registry

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