Core Strength – Active Side Bridges

Tennis Gator Fitness and Regeneration

This exercise engages the core with an emphasis on the obliques. The student lays sideways and works on lifting the body so that it remains supported on the forearm and feet. The student lifts and releases. It is important that the students maintain a straight line between the feet and the head when doing this exercises. It is also important …

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Core Strength – Swimming

Tennis Gator Fitness and Regeneration

This exercise targets the upper back and shoulders an area very prone to injuries in young players. The player lays on his/her stomach with the tip of his/her feet touching the ground. The player lifts the head and the arms slightly off the ground so that he/she can move his/her arms up and back while keeping them straight. The arms …

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Core Strength – Back Extension plus Scapula Work

Tennis Gator Fitness and Regeneration

This exercise engages most muscles of the back side of the body with an emphasis on the upper back, scapula area. The player lays on his/her stomach arches his/her back lifting arms and legs off the ground and then moves arms forwards and backwards pressing the scapulae together. Stabilizing the scapula area is very important for tennis players because these …

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Activating the Shoulder Musculature with the Theraband

Tennis Gator Fitness and Regeneration

Here we see an exercise with resistance to activate the back side of the shoulder and upper back, which are areas that tend to be susceptible in tennis players, especially those that tend to curve their shoulders forwards. Tip: Make sure the player turns the backside of the hand backwards.

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Coordination – One Legged Volleys on a Balance Mat

9308pwpadmin Fitness and Regeneration

The player stands on a balance mat on one leg and volleys balls tossed by the coach.   Training goal: This exercise is designed to improve balance, coordination and strength of the small muscles of the lower leg. Load and Reps:  Players should execute three sets of 20 seconds with each leg.

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Coordination – One Legged Rotational Medicine Ball Throws on a Balance Mat

9308pwpadmin Fitness and Regeneration

The player stands on a balance mat on one leg and throws a medicine ball back to the coach using a two handed rotational throw.   Training goal: This exercise is designed to improve balance, coordination and strength of the small muscles of the lower leg. Load and Reps:  Players should execute three sets of 20 seconds with each leg.

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Coordination – One Legged Arm Lifts on a Balance Mat

9308pwpadmin Fitness and Regeneration

The player stands on a balance mat on one leg and lifts a stick straight above his/her head with both arms.   Training goal: This exercise is designed to improve balance, coordination and strength of the small muscles of the lower leg. Load and Reps:  Players should execute three sets of 20 seconds with each leg.

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