Gennaro's Fitness Weblog

Sport Specific Exercises for Tennis
Strength and Power Training to Improve your Tennis Game.

Improve your backhand and forehand stroke by performing the following routine.

Begin by warming up both deltoids with some rotation work of the shoulder joints. Perform in a bentover position, with light plate or dumbell in hand, slowly rotating the arms (ball and socket joint) in a 360 degree fashion.

For backhand power perform a superset of:

Standing behind back single cable side raises 4x8-10 and
Bentover Dumbell rear raises 4x6-8

Stetch your deltoids between sets and keep rest time to less than 20 seconds.

Once completed, perform these two Forehand blasting exercises but do not superset:

Barbell Front raises 4x8
Low pulley cable crossovers 4x12-15
Because the forehand stroke involves the chest as well as the front deltoid the low pulley underhand cable crossover will be very beneficial. Make sure you visualize your strokes with every rep of the crossover exercise.

Let me know if you win in straight sets!

Stay tuned for more sport specific exercises from all professional sports worldwide.
Jul 03, 2004    11:06 pm

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