Positioned sideways to the wall, you stabilize the torso with one hand on the wall while the free arm is guided backwards in a controlled rotational movement – ideal for mobilizing the shoulder and thoracic spine.
Training objective:
Improve the active and passive rotational ability of the shoulder joint and the mobility of the thoracic spine to allow greater backswing movement in the tennis stroke and support injury prevention.
Coaching Keys:
- Stable torso posture: Keep the torso stable throughout the entire movement and avoid evasive movements of the upper body. Only the shoulder should work.
- Controlled movement: Carry out the arm movement slowly and deliberately to use the full range of motion and target the muscles.
- Thumb position: Pay close attention to the position of the thumb (inwards / forwards) to ensure correct internal and external rotation of the arm.
- Shoulder blade control: Try to actively move the shoulder blade and not just isolate the arm.
- Passive arm as an anchor: The passive arm on the wall serves as a stabilizer and helps to isolate the rotational movement in the trunk.
- Breathe: Pull the rib cage down as you inhale
Load:
- Approx. 6 repetitions per side (per arm).
- Perform 2-3 sets, depending on your individual mobility level and training goal.
Progressive approach
For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement. We recommend the following step progression:
- Start without a wall: Perform the movement from a free stance, without the second hand on the wall. This reduces the coordination requirement.
- Shortened movement path: Instead of moving the arm completely backwards, initially rotate it only as far as the shoulder line. Only perform the full movement once you have increased mobility and control.
- Support with aids: A Theraband or a small ball in your hand can help you to perform the movement more slowly and consciously.
- Additional core stabilization: Start seated (e.g. on a stool with a straight back) to control core movements even better and avoid excessive strain.
- Increase through wall contact: Only when the movement can be performed stably and cleanly, use the passive arm as an anchor against the wall to practice isolated rotation in a targeted manner.
Goal: To be able to perform the movement step by step in full length and without support.