Max Tennis Fitness

Split squat is a very good lover body exercise for tennis players to do. With the split squat you can correct the imbalance of the strength of your right and left leg if you have any. That is why this exercise is so powerful for tennis players since many tennis players have imbalance in their right and left leg.

The primary muscles that are targeted in split squat are the glutes, hamstrings and quads. You will also stretch your hip flexor of your back leg when doing the split squat.

You can start to do this exercise at the age of 10 with just your body weight. Make sure you are focusing on the correct technique.

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Another tennis fitness exercise for the back of your shoulders (posterior deltoids and trapezius muscles). You will also target the muscles in the back and biceps when doing the high row with a resistance band. As I have stated before, it’s very important for tennis players to strengthen their muscles on back side of their shoulders.

This exercise is easy to do, and you can start to do the high row at the age of 10.

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New tennis fitness exercise, reverse fly with a resistance band, is a perfect exercise to do on the tennis court after practice. It will help you to strengthening the muscles on the back of your shoulders and on your shoulder blades.

As I have sad before, it’s very important for tennis players to strengthening those muscles. Because of repetitive forces on your shoulder joint, it’s important to have a tennis fitness and conditioning program for the shoulders. A fitness program will enhance performance, avoid fatigue from eccentric overload, and avoid an overuse problem.

I see many tennis juniors having strong muscles on their front shoulder, but lack muscles on the backside of their shoulders. The problem with that is that their shoulders is leaning forwards, and those players are at a great risk of an injury to their shoulder or even getting tennis elbow or wrist injury.

Are you one of them?

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Today’s tennis strength exercise is for the legs, squat with pull up band. I love this exercise because the only equipment you need is a pull up band, and the exercise is perfect for all ages. You can perform this exercise anywhere, at home, the tennis court or at the hotel.

If you want the exercise to be harder, the only thing you have to do is using a heavier pull up band. However, you should master the regular squat with your bodyweight first before adding resistance to the squat.

You can start to do the squat with a pull up band at the age of 12.

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Standing resistance band row is the same exercise as sitting resistance row except that you tie your resistance band to an object. In this video, I have chosen to tie the resistance band to the net post. This is a perfect exercise for strengthening your back muscles, and it is easy to do.

You can start to do standing resistance band row at the age of 8.  Read more…

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Front plank on the knees is probably the second exercise you should learn for your core muscles. The first one was the drawing in maneuver exercise.

You can start doing this exercise at the age of 8+. Focus on the correct technique! Read more…

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Alternating lunges is almost the same exercise as a regular lunge. The only difference is that you will now be alternating legs instead of doing just one leg at a time. You should master the technique in regular lunge before you start doing alternating lunges.

You can start doing this exercise at the age of 10. Read more…

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The drawing in maneuver is the most important core exercise to master. This exercise should be the first core exercise that you should perform and master before moving on to other core exercises. The drawing in maneuver is simple to perform, and this exercise helps you to re-train the deep core muscles. When performing other core exercises, you should keep the drawing in maneuver in mind. If you hear a trainer or coach say “pull in your abs” they are referring to the technique in this exercise.

You can perform this exercise in many positions, but I’m going to show you the one where you are lying on the back.

You can start using the drawing in maneuver at the age of 8.

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Push up in a redcord is a heavier exercise than a normal push up on the ground. This exercise will activate many muscles in your upper body and is a perfect tennis exercise for tennis players who will get stronger and hit more powerful tennis strokes.

You can start to do this exercise at the age of 12. Push up in a redcord is a heavy exercise, so you should master the one on the knees first.

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Bent knee push up on a redcord sling is a perfect tennis fitness exercise that activates many muscles in your upper body. This exercise will mainly work on your chest muscles, but since the redcord is unstable you will work on many more muscles such as; triceps, shoulder, core muscles. You will also be able to go deeper than normal push ups which will activate the upper back muscles. I really love this exercise, and I think every tennis player should have a redcord mini in their tennis bag or in their home.

At the age of 12, you can start using the bent knee push up exercise with a redcord.

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