Mobility – Hamstrings 2

Tennis Gator Fitness and Regeneration

The player spreads his/her legs and bends forward keeping the legs straight.   Training goal: This exercise is design to increase mobility and flexibility of the hamstrings, glutes and the adductors. Load and Reps:  The exercise can be used in the warm up or after play and should be done for about 30 seconds. The exercise can then be repeated …

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Mobility – Forearms and Wrists

Tennis Gator Fitness and Regeneration

The player interlaces his/her fingers and straightens his/her arms while turning the hands so that the palms face forwards.   Training goal: This exercise is design to increase mobility and flexibility of the wrists and forearms Load and Reps:  The exercise can be used in the warm up or after play and should be done for about 30 seconds. The …

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Mobility – Shoulder Adductors

Tennis Gator Fitness and Regeneration

The player lifts one arm as high as it will go, bends at the elbow and uses the opposite arm to pull the elbow towards the head.   Training goal: This exercise is design to increase mobility and flexibility of the shoulder. Load and Reps:  The exercise can be used in the warm up or after play and should be …

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Mobility – Shoulder Girdle

Tennis Gator Fitness and Regeneration

The player straightens the arms and moves them in a circular motion forwards and backwards.   Training goal: This exercise is design to increase mobility and flexibility of the shoulder girdle. Load and Reps:  The exercise can be used in the warm up or after play and should be done for about 30 seconds. The exercise can then be repeated …

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Font and Back of the Upper Leg

Tennis Gator Fitness and Regeneration

Here we see a complex exercise that combines stretching with balance. The player grabs his/her ankle with one hand and pulls it to touch his/her buttucs.  From there the player will bend forward and touch the net trying to keep his/her leg straight. Make sure the player keeps his/her back straight and the ubber body bends straight down.  (many players …

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Mobility – Shoulders and Upper Chest

9308pwpadmin Fitness and Regeneration

The player bends forwards at the net, keeping his/her arms straight and placing his/her arms on the net. The player pushes his/her torso down stretching the upper chest and shoulders.   Training goal: This exercise is design to increase mobility and flexibility of the shoulders. Load and Reps:  The exercise can be used in the warm up or after play …

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Mobility – Quads and Hip Flexors

9308pwpadmin Fitness and Regeneration

The player grabs his/her ankle and pulls the leg back trying to get the foot close to the glutes as possible. The player can then move the knee backwards to stretch the hip flexors.   Training goal: This exercise is design to increase mobility and flexibility of the quadriceps and the hip flexors. Load and Reps:  The exercise can be …

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Mobility – Hamstrings and Glutes

Tennis Gator Fitness and Regeneration

The player stands in front of the net or another raised object such as a bench and places on leg on top of it. The player bends the knee and bends forwards keeping the upper body erect.   Training goal: This exercise is design to increase mobility and flexibility of the hamstrings and glutes. Load and Reps:  The exercise can …

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Mobility – Hamstrings and Lateral Leg

Tennis Gator Fitness and Regeneration

The player crosses his/her legs and bends down keeping them straight. Training goal: This exercise is design to increase mobility and flexibility of the hamstrings and the side of the legs. Load and Reps:  The exercise can be used in the warm up or after play and should be done for about 30 seconds. The exercise can then be repeated …

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