Max Tennis Fitness

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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Shoulder push ups is an awesome tennis fitness exercise for stabilizing your scapula. The main muscle that you target in shoulder push ups is the Serratus Anterior. The reason this exercise is so great is that you don’t need any equipment for doing this exercise. That means you can do shoulder push ups at home, at tennis court, or when you are on the road.

The reason this exercise is so important to do for tennis players is that tennis players often have stronger front muscles in their shoulder.  This means that their shoulders often rotates forward when standing up. To correct your posture, it’s then important to train your muscles on the backside of your shoulder, or other ways you might face injury in your rotary cuff muscles.

You  should start to use the shoulder push up at the age of 8.

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90-90 external rotation is an important tennis fitness exercise for tennis players. This exercise helps you to  strengthening your rotator cuff muscles in your shoulder. The rotator cuff  muscles are the muscles that are inside your shoulder. These muscle are under big stress when serving in tennis. It’s quite common that many tennis players feel pain in these muscles and especially when they are serving. To prevent yourself from injury, you should do 90-90 external rotation tennis fitness exercise at least twice a week. If you need a program for your rotator cuff, take a look at my tennis fitness programs for the shoulders.

You can start using this exercise at the age of 12.

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Straight arm rowing with a resistance band is a perfect tennis fitness exercise for stabilizing your shoulder blades. This exercise will also prevent you from injury in your rotator cuff muscles. Take a look at my tennis fitness strengthening program for the rotator cuff that will prevent you from an injury. You are using your rotator cuff muscles a lot when serving, so it’s important to strengthening those muscles.

At the age of 10, you can start using the straight arm rowing exercise.

Many tennis players feel pain in their shoulders when they are serving. Are you one of them?   If so, you should become a member and print out my program for the prevention on rotator cuff injury.   Read more…

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Standing internal rotation is a perfect tennis fitness exercise to do when you want to prevent yourself from shoulder injuries. When you are playing tennis, it’s important to strengthening your muscles that are inside your shoulder. You will use these muscles a lot when serving. Many tennis players have pain in their shoulders, but you can prevent the injury by doing standing internal rotation. If you want a program for your shoulders, go to programs and choose your age, and you will find a program for your level. My students will do this exercise or program 2 times a week.

At the age of 10, you can start to use the standing internal rotation exercise.

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If you want to prevent your shoulders from injury, standing external rotation is a perfect tennis fitness exercise. You should do this exercise 2 times a week. I usually tell my students to use this fitness exercise in the warm up program. I think it’s a perfect warm up exercise for the shoulders. Read more…

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Dumbbell lateral raise is a perfect tennis fitness exercise if you want to get stronger in your shoulder muscles. This exercise also helps you to get more power in your backhand. Dumbbell lateral raises will also help you to get more symmetrically shoulders. The shoulders on a tennis player is often bigger on the dominant hand side, so that’s why it’s so important to train your shoulder muscles. If one of your sides is to dominant, you might get back injuries. The best way to train up your none dominant hand side is to use dumbbells in your strength training instead of a barbell.

When you are 15 years old and older, you can start using the dumbbell lateral raise.

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