Tennis Fitness Exercise – Reverse Fly With a Resistance band
June 16, 2012 
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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?
Exercise Instructions:
- Attach the resistance band to a stable object like the netpost.
- Hold one end of the resistance band in each hand with the arms in front of you just below chest height.
- Keep your elbows straight, pull your hands apart and out to your sides.
- Squeeze your shoulder blades together.
- Slowly return to the starting position.
- Repeat for 8-12 repetitions.
Exercise Advice:
- Don’t use a heavy resistance band on this exercise.
- The further away you stand from the netpost the heavier the exercise will be.
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I am huge proponent of this exercise and even just any sort of cable fly in general. In addition to the great strength training it gives your shoulders, you also get a little bit of a secondary arm workout. Great article for steering clear of any training/practicing injuries!