SPORT SCIENCE - Professional Tennis Registry

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Kneeling Super Dog (Bird Dog)Start on hands and knees (quadruped means on all four). From this starting position,raise the left arm from the ground while simultaneously raising the right leg off the ground.Maintain a strong core position focused on not rotating at the hips and keeping a neutralspine (no sway in the lower back). Alternate this movement by performing it with theopposite extremities. Execute this movement for the appropriate number of repetitions(10 to 20).© iTPAGlute/Hip BridgeLie supine with elbows and forearms resting on the chest, with knees bent 45°. Lift bothhips from the floor squeezing the glutes and contracting the deep stabilizing muscles of thecore. Keep feet firmly on ground. Hold this position for 30 seconds while maintaining astraight back.© iTPAVariations: exercise can be done with one leg knee held.Also the hold can be up to 2 minutes.© iTPAPTR Practical On Court Applications for Sport Science 54
Quadruped Hip ExtensionAssume the quadruped position. Contract abdominals to stabilize the spine. Focus oncontracting the left glute (left butt). Slowly lift the left leg up maintaining a 90˚ knee bend.Stop when the left thigh is parallel to the ground. Slowly lower to the start position andrepeat 10 times. Switch legs. To increase the intensity of this exercise, add an ankleweight.© iTPADumbbell SquatHold one dumbbell in each hand and stand with feet shoulder width apart, toes pointedforward. Slowly bend the knees and push bodyweight through the heels. Keep the backstraight and lower the body until the thighs are parallel to the ground. From the bottom,straighten to the starting position. Execute this same movement for the appropriatenumber of repetitions (10 to 20).© iTPAPTR Practical On Court Applications for Sport Science 55
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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 54 and 55: Exercises to Strengthen/Stabilize C
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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