on the road - united states tennis...
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On The ROadTraining Manual
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
Standing ExtErnal rotation – StrEngth training
PurPose •Injuryprevention •Strengtheningtherotatorcuff
exercise Technique
ST - 1
sTeP AcTion
Preparation
Attachthetubingtoasecurelocation–likeafenceorthenetpost.
Startwiththeleftsideofthebodyclosesttowherethetubingisattached.
Bendtherightarm90degreeswiththeupperarmdownnexttothesideofthebody
Placearolleduptowelbetweentheupperarmandthebody.Keepthetowelfromdroppingbysqueezingorpressingthetoweltothebodywiththeupperarm.
PerformingtheExercise
Grabthetubingwiththerighthand,palmfacingthefrontofthebody,sothereisaslighttensiononthetubing.
Pullthetubingbytakingthehandawayfromthebody(externallyrotatingtheupperarm).
Returntothestartingpositionundercontrol.
Sets and Repetitions
Perform1-3setsof15-20repetitionsofthisexercise.
noTe Performthisexercisewiththedominant(serving)arm.Iftimepermits,performthe exercisewiththenon-dominantarmaswell.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
90° - 90° ExtErnal rotation – StrEngth training
PurPose •Injurypreventionintheshoulder/upperback •Strengtheningtherotatorcuff
exercise Technique
ST - 2
sTeP AcTion
Preparation
Attachthetubingtoasecurelocation-likeafenceoranetpost.
Startbyfacingstraightahead,holdingthetubingwiththedominant(serving)hand.
Liftthearmouttothesideuntilitisparalleltotheground.Bendthearmattheelbowuntilitformsa90degreeangleandthepalmfacesdownward.
Keepingthearminthisposition,graspthetubingandmovebackfarenoughtoplacethetubingataslightstretch.
PerformingtheExercise
Rotatethearmbackattheshoulderuntiltheforearmisperpendicularwiththeground.Thepositionoftheupperarmshouldnotchangeandthepalmshouldbefacingforwardatthecompletionoftheexercise.
Returntothestartingpositionundercontrolofthetubingtension,andrepeat.
Sets and Repetitions
Perform1-3setof15-20repetitionsofthisexercise.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
Straight arm rowing – StrEngth training
PurPose •Injurypreventionintheshoulders/upperback •Strengtheningtheupperbackmuscles
exercise Technique
ST - 3
sTeP AcTion
Preparation
Loopthetubingthroughafence,oraroundanotherstationaryobject,atabouthiplevel.
Grabanendofthetubingwitheachhandandelevatethearmssotheyareatanangleofroughly45degreesrelativetothebody.
Backupuntilthereistensionintheband.
PerformingtheExercise
Asthisexerciseisperformed,youshouldfocusonsqueezingtheshoulderbladestogetherlikeyouaretryingtopinchsomethingbetweentheshoulderblades.
Performastraightarmrowbypullingthehandlesbacktowardsthehipwhilekeepingthearmsstraight.
Returntothestartingpositionwiththebodyandtensioninthetubingundercontrol,andrepeat.
Sets and Repetitions
Perform1-3setsof15-20repetitionsofthisexercise.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
ShouldEr rEtraction – StrEngth training
PurPose •Injurypreventionintheshoulders/upperback •Strengtheningtheupperbackmuscles
exercise Technique
ST - 4
sTeP AcTion
Preparation
Loopsometubingthroughafence,orattachtoanotherstationaryobject,atabouthiplevel.
Grabbothendsofthetubingorbandandadjustthelengthsothereisaslighttensioninthestartingposition.
PerformingtheExercise
Startwiththeelbowsbent90degreesandtheupperarmsalongthesideofthebody.
Performarearshrugbysqueezingtheshoulderbladesbackandpushingtheelbowsbackward.
Returntothestartingpositionundercontrol,andrepeat.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
SinglE arm row – StrEngth training
PurPose •Improveupperbodyandupperbackstrength
exercise Technique
ST - 5
sTeP AcTion
Preparation
Startthefeetinastaggeredstance(oneoutinfrontoftheother).Forthisexample,usetheleftfootinfront.
Graboneendofthetubingwiththerighthand.
Steponthetubingwiththeleftfootsothatthereistensioninthetubingatthestartingposition.
Bendforwardatthewaistwhilekeepingthebackflat.
Supporttheupperbodybyplacingthelefthandontheleftthighjustabovetheknee.
PerformingtheExercise
Startwiththerightarmextendedtowardstheground.
Pullthetubingbackwiththerighthanduntilthehandisnexttherightsideatchestlevel.
Returntothestartingpositioncontrollingthemovementtheentireway.
Sets and Repetitions
Perform1-3setsof15-20repetitionsforeacharm.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
upright row – StrEngth training
PurPose •Improveupperbodyandupperbackstrength
exercise Technique
ST - 6
sTeP AcTion
PreparationStandonthetubingsothatthefeetareslightlyinsideshoulderwidth.
Grabanendofthetubingwitheachhand.Thereshouldbealighttensioninthetubinginthestartposition.
Standuprightwiththekneesslightlybent.
PerformingtheExercise
Pullthetubingtowardsthechinkeepingthepalmsfacingthebody.
Pullthetubingbyliftingtheupperarmssotheyrotateoutwardsawayfromthebodyandtheelbowsenduppointingouttothesides.
Returntothestartingpositionkeepingthemovementundercontrolthroughout.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
latEral raiSES – StrEngth training
PurPose •Injurypreventionintheshoulders •Improvestrengthintheupperbody
exercise Technique
ST - 7
sTeP AcTion
PreparationStandonthetubingsothatthefeetareaboutshoulderwidthapart.
Grabahandlewitheachhandandadjustthelengthofthetubingsoaslighttensionisfeltinthestartingposition.
PerformingtheExercise
Startwiththepalmsofeachhandfacingeachotherinfrontofthebodywiththearmsextendeddownwardandslightlybent.
Pullthetubingbyraisingthearmsouttothesidesuntilthearmsarenearlyparalleltothefloorandthepalmsofthehandsarefacingtheground.
Returntothestartingpositionkeepingthemovementundercontrol.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
VAriATions Thisexercisecanbeperformedwithsmallhandweightsinsteadofthetubing.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
chESt prESS – StrEngth training
PurPose •Improveupperbodystrength •Improvedynamicbalanceandcorestrength
exercise Technique
ST - 8
sTeP AcTion
Preparation
Tiethetubingtoafenceorpostatshoulderheight.
Graboneendofthetubingandmoveawayfromthefenceorpostuntilthereistensiononthetubingwhilefacingawayfromthefenceorpost.
Startwiththehandatthesideandatchestlevel.
PerformingtheExercise
Setthebodyinathleticpositionandcontractthemusclesinthecoretomaintaingoodathleticpositionthroughouttheexercise.
Pushthehandholdingthetubingawayfromthebodyuntilthearmisfullyextendedandatshoulderheight.
Returntothestartingpositionkeepingthemovementcontrolledthroughout.
Sets and Repetitions
Complete1-3setsof15-20repetitions.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
low row – StrEngth training
PurPose •Improvestrengthinupperbodyandupperback •Improvecorestrengthandbalance
exercise Technique
ST - 9
sTeP AcTion
Preparation
Tiethetubingtoafenceorpostaboutafootofftheground.
Graboneendofthetubingandwiththearmextended,moveawayfromthefenceorpostuntilthereistensiononthetubing.Theplayershouldbefacingthefenceorpost.
PerformingtheExercise
Setthebodyinathleticpositionandcontractthecoretomaintaingoodathleticpositionthroughouttheexercise.
Pullthetubingbackbendingthearmuntilthehandisnearthesideofthebodyevenwiththechest.
Returntothestartingpositionwhilekeepingthemovementundercontrol.
Sets and Repetitions
Perform1-3setsof15-20repetitionswitheacharm.
VAriATions Tomaketheexerciseeasier,theplayercanloopthebandthroughthefenceand performthemovementswithbotharmsatthesametime.Thisrequiresless dynamicbalance.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
3 conE BalancE touchES – StrEngth training
PurPose •Improvelegstrengthinthehipandknee •Improvedynamicbalance •Improvecontroloverthecoreofthebody
exercise Technique
ST - 10
sTeP AcTion
PreparationPlacethreeconesdownabout2feetaparttoformashallow“v.”
Placetherightfootdownabout1.5feetawayfromthecentercone.
PerformingtheExercise
Performaone-legsquattouchingthefirstconewiththerighthand.
Returntothestandingposition.
Repeatthismovementpatterntouchingthesecondconeandfinallythethirdcone.
Maintainbalanceandavoidlettingtheknee“cavein”towardsthemidlineofthebody.
Sets and Repetitions
Repeatthis3-coneseries3-5times.
Repeattheentireexerciseusingtheotherthreeleg-armcombinations:
•Leftlegsquat–lefthandtouches•Rightlegsquat–lefthandtouches•Leftlegsquat–righthandtouches
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
lungES with rESiStancE – StrEngth training
PurPose •Improvelegstrength •Improvecorestrengthanddynamicbalance
exercise Technique
ST - 11
sTeP AcTion
PreparationLoopalonglengthoftubingaroundthewaistoftheplayer.
Thecoachmustgraspthetubingwithtwohandsandmovebacktoplacetensionontheband.
PerformingtheExercise
Withthecoachstandingbehindtheplayer,havetheplayerstepforwardsandperformalunge.
Sets and Repetitions
Repeatthis3-coneseries3-5times.
Adjustthedirectionoftheresistance,withthecoachapplyingtensionfromtherightsideoftheplayer,thentheleftside.
Repeatthisprocedurefortheotherleg.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
mEd Ball Squat chESt throw – StrEngth training
PurPose •Improvelowerbodypowerwithexplosiveextensionattheankles,kneesandhips
exercise Technique
ST - 12
sTeP AcTion
Preparation Startinastandingpositionwiththeballinbothhandsatchestlevel.
PerformingtheExercise
Dropintoahalfsquatposition.
Explosivelyjumpandperformachestthrowwithbotharmsupintotheair.Theplayershouldmovefromatripleflexedposition(hips,knees,ankles)toatripleextendedposition(hips,knees,ankles).
Landinabalancedpositionwiththeweightontheballsofthefeetandthekneesandhipsslightlyflexed.
Pickuptheballandrepeatthemovement.
Sets and Repetitions
Perform1-3setsof6-12repetitions.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
mEdicinE Ball Squat toSS – StrEngth training
PurPose •Improvefullbodyexplosivepower
exercise Technique
ST - 13
sTeP AcTion
Preparation Startinastandingpositionwiththeballatwaistlevel.
PerformingtheExercise
Dropintoahalfsquatposition.
Keepingthebackstraight,explosivelyjumpandperformanunderhandthrowwithbotharmsupintotheair.Theplayershouldmovefromatripleflexedposition(hips,knees,ankles)toatripleextendedposition(hips,knees,ankles).
Landinabalancedpositionwiththeweightontheballsofthefeetandthekneesandhipsslightlyflexed.
Lettheballbounce.Pickitupandrepeatthemovement.
Sets and Repetitions
Perform1-3setsof6-12repetitions.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
mEdicinE Ball ForEhand and Backhand throw – StrEngth training
PurPose •Improvelowerbodystrengthandpower •Improvecorestabilityanddynamicbalance
exercise Technique
ST - 14
sTeP AcTion
Preparation Theplayerfacesthecoach(oranotherplayer)inathleticposition.
PerformingtheExercise
Thecoachtossestheballouttoplayer’sleftside.
Theplayerpivotsthefeetandstepsouttotheleftwhilecatchingtheball.
Astheballisbeingcaught,theplayershoulddropintoalungepositionloadingthelegsandstoringelasticenergy.
Theplayerthentossestheballbacktothecoachwhileusingthelegsandhipstoassistinthetoss.
Avariationofthisexcerciseisfortheplayertocatchandthrowtheballfromthesquareandsemi-openstances
Sets and Repetitions
Repeatthisexercisefor10-15repetitions.
Performtheentireexerciseagaintotherightside.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
mEdicinE Ball powEr drop – StrEngth training
PurPose •Improveupperbodyexplosivepower
exercise Technique
ST - 15
sTeP AcTion
Preparation Startbylayingontheback,kneesbent,andfeetonthefloor.
Acoach(oranotherplayer)standsaboveyourheadholdinga3-5kgmedicineball.
PerformingtheExercise
Extendthearmsupward(skyward)inpreparationtocatchthemedicineball.
Thecoachdropsthemedicineballtowardsyourchestasyoulayontheground.
Catchtheballwithbothhandsanddeceleratetheballasitmovestowardyourchest.
Immediatelyreversethedirectionoftheballbyperforminganexplosivechestpassstraightupwards,throwingtheballbacktoyourcoach.
Thecoach(orpartner)catchestheballanddropsitbackdowntoyourchest.
Sets and Repetitions
Perform1-3setsof6-12repetitions
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
walking lungE with rotation – StrEngth training
PurPose •Improvelowerbodystrengthandpower •Improvecorestrengthanddynamicbalance
exercise Technique
ST - 16
sTeP AcTion
Preparation Theplayerstartsatthebaselineinanathleticposition.
Holdtheballinbothhandswiththearmsextendedoutinfrontofthebody.
PerformingtheExercise
Whilemaintaininggoodposture,theplayerstepsforwardtoperformalungeexercise.
Inthelungeposition,theplayerrotatestheupperbodyandarmstotherightabout90degreesandthenback(sothebodyfacesforwardandthearmsareextendedoutfront).
Theplayerthenstepsforwardintothenextlunge.
Themovementisrepeatedwithtorsoandarmtwisttotheleft.
Sets and Repetitions
Thisexerciseistypicallydonefromthebaselinetothenetandrepeatedor1-3setsof6-12repetitionsforeachlegisappropriate.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
low to high pullS – StrEngth training
PurPose •Strengthentheentirebodyinmultipleplanesofmotion
exercise Technique
ST - 17
sTeP AcTion
Preparation
Secureoneendofthetubingtoafenceaboutafootfromtheground.
Standinanathleticstancewiththebodyupright,thelegsslightlybent,andthefeetspacedslightlywiderthanshoulderwidthapart.
Withthearmhangingattheside,movesidewaysuntilaslighttensionisfeltinthetubing
PerformingtheExercise
Drivingfirstwiththelegs,pullandthenpushthearmacrossthebody.
Usethecoretohelprotatethebodyduringthemovement.
Themovementshouldfinishwiththehandovertheleftshoulder.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
Repeatwiththeleftarm.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
monStEr walkS – StrEngth training
PurPose •Improvelegstrength •Improvelateralmovementandhipstability
exercise Technique
ST - 18
sTeP AcTion
PreparationStartatthedoublessidelinebyplacinga“rubberband”aroundbothankles.
Getintogoodathleticposition–legsslightlybent,bodyuprightandlookingforward.
PerformingtheExercise
Maintainingagoodathleticpositionwiththekneesbent,stepoutlaterallywiththerightfootabout3–6inches.
Whilecontrollingtheband,lifttheleftfootandstepintowardstherightfootabout3-6inches.
Sets and Repetitions
Repeatthisserieswhile“walking”totheotherdoublessideline.
Repeatthisexercisetwotimesineachdirectionacrossthecourt.
VAriATions Thisexercisemayalsobedoneforwardsandbackwards,walkingfromthebaseline totheservicelineandbackagain.Keepingthefeetslightlywiderthanshoulderwidth apart,takesmall3-6inchstepsforwardtothenetandthenbackwardstothe baseline.Maintaintheathleticpositionthroughout.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
onE lEg BalancE pullS – StrEngth training
PurPose •Improveupperbodystrength •Improvedynamicbalanceandcorestrength
exercise Technique
ST - 19
sTeP AcTion
PreparationAttachrubbertubingtothefenceaboutafootofftheground.
Graspthetubingwiththelefthand
PerformingtheExercise
Standontheleftleg(thesamesideasthearmthatwillberowing)andbendthekneeapproximately45degrees.
Whilemaintainingbalance,performonearmrowswiththeleftarm.
Keepthemovementcontrolledandsmooth.
Sets and Repetitions
Perform1-3setsof10repetitions.
Repeatusingtherightarmandrightlegcombination.
VAriATions •Additionalinstabilitycanbeintroducedbyhavingtheplayerstandonabalancepad whileperformingtheexercise.
•Performtheexercisewiththeleftarm,whilebalancingontherightlegandwiththe rightarmwhilebalancingontheleftleg.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
wriSt FlExion – StrEngth training
PurPose •Improvestrengthintheforearmmusclesthatcontrolthewrist
exercise Technique
ST - 20
sTeP AcTion
PreparationWhenseated,steponthetubingwithbothfeet.
Grabtheendsofthetubingwithbothhandssothatthereistensiononthetubing.
PerformingtheExercise
Placetheforearmsonthethighssothatthepalmsarefacingup.
Contractthemusclesoftheforearm,flexingthewriststhroughtheirfullrangeofmotionandbringingthepalmsuptowardstheforearms.
Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
wriSt ExtEnSion – StrEngth training
PurPose •Strengthenthemusclesoftheforearmsthatcontrolthewrist
exercise Technique
ST - 21
sTeP AcTion
PreparationWhenseated,steponthetubingwithbothfeet.
Grabtheendsofthetubingwithbothhandssothatthereistensiononthetubing.
PerformingtheExercise
Placetheforearmsonthethighssothatthepalmsarefacingdown.
Contractthemusclesoftheforearm,extendingthewriststhroughtheirfullrangeofmotionandbringingthebacksofthehandsuptowardstheforearms.
Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
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United States Tennis AssociationPlayer Development Division
© 2012
On The ROad TRaining Manual
wriSt radial dEviation – StrEngth training
PurPose •Strengthenthemusclesoftheforearmsthatcontrolthewrist
exercise Technique
ST - 22
sTeP AcTion
PreparationWhenseated,steponthetubingwithbothfeet.
Grabtheendsofthetubingwithbothhandssothatthereistensiononthetubing.
PerformingtheExercise
Placetheforearmsonthethighssothatthepalmsarefacingintowardseachother.
Contractthemusclesoftheforearm,rotatingthehandsothethumbsliftupwardstowardstheforearms.
Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.
Sets and Repetitions
Perform1-3setsof15-20repetitions.