injury prevention Archives - Tennis Island

Dynamic arm to toes diagonal

12:58 am
|
Tennis dynamic stretching

Dynamic arm to toes diagonal

 

 

Objectives: Flexibility, Stretching, Injury prevention

– Player keeps legs straight and bends over
– Player uses cross-moves touching right toes with left hand and left toes with right hand
– Player repeats this pattern
– The goal of this exercise is to warm up upper body and icrease flexibility

Drill created by Marcin Bieniek

Left arm back with resistance

10:04 am
|
Tennis fitness

Left arm back with resistance

 

 

Objectives: Strength, Triceps, Resistance band

– Player takes position with both knees on the ground
– Player stops resistance band with right hand
– Player keeps the band with left hand and moves straight arm back and up
– The goal of this exercise is to strengthen triceps muscles which are crucial especially while serving in tennis

Drill created by Marcin Bieniek

Left resistance band shoulder up

4:53 am
|
Tennis fitness

Left resistance band shoulder up

 

 

Objectives: Strength, Shoulder, Resistance band, Injury prevention

– Player takes position with both knees on the ground
– Player stops resistance band with right hand
– Player keeps the band with left hand and moves straight arm up
– The goal of this exercise is to strengthen shoulder muscles which are crucial to prevent injuries

Drill created by Marcin Bieniek

Left internal rotation tube

8:29 am
|
Tennis fitness

Left internal rotation tube

 

 

Objectives: Strength, Injury prevention, Flexibility

– Player keep resistance bend with left hand
– Player stands sideways to the net
– Player performs internal rotation motion (bringing tube to the body)
– Player shouldn’t move albow during the exercise
– The goal of this exercise is to prevent possible shoulder’s injuries and increase range of motion

Drill created by Marcin Bieniek

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