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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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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Today’s shoulder prevention program consists of 3 simple exercises that is performed with a resistance band. This program should be your first program for your shoulders. After you have used this program for a while and mastered the exercises, you can move on to another program level for your shoulders.

Depending on how many hours a week you are playing tennis, you should do this tennis fitness program 2 or 3 times a week. The program will help you to strengthen the muscles inside your shoulder, rotator cuff muscles and upper back. This program tennis fitness program takes about 10-15 minutes to perform.

You will be able to download a workout-card in a pdf file that you can print out and bring with you to the tennis court, so that you can keep track of your workouts.

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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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Seated resistance band row is a good choice of tennis fitness exercise when you want to strengthening your upper back muscles. You will especially target your rhomboid. I like to use seated row with a resistance band on my younger tennis players, so that they can learn the proper technique for heavier rows later on when they get older. They will of course get stronger by using resistance band as well, and it’s a perfect exercise when you are on the road, or don’t have time to go to the gym. Read more…

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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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When buying a resistance band, it’s important to choose the correct color. The color stands for the level of resistance or stiffness in the band. The problem is that there is not a set color code among the manufactures. The manufactures have different color codes. In my opinion, the codes should have been standardized. However, I will show you which one to buy, and generally the codes looks like this: 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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