Strength imbalances will negatively impact your power during shots and can lead to injuries. Make corrections now and take a look at the workout we provided for you.

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Many tennis players have upper body strength imbalances, especially at the shoulder joint, due to varying force demands of the upper extremities during stroke production.

You want to correct these strength imbalances to minimize the risk for injury and enhance transfer of energy capabilities, which affect overall power output during stroke production.

I mean being less prone to injury while being able to hit more powerful shots isn’t a bad deal, is it?

If you think so as well and want to learn more watch the video. We have 11 free-weight exercises you can do to strengthen the upper body and correct any imbalances of the musculature attaching to the shoulder girdle.

Should you repeatedly encounter shoulder pain take a look at Rotator Cuff Injuries and 3 Non-Surgical Treatment Options.

correcting strength imbalances

Lat Pull Overs – Alexander Ritschard

Having access to a gym makes it easier to do the exercises but you can also use a few dumbbells and do the workout at your home.

Watch and learn how to perform the following free-weight exercises in proper form:

  1. Physio Ball Alternating DB Press
  2. Triceps Extensions
  3. Standing Military Press
  4. Physio Ball Lat Pull Overs
  5. Upright Row
  6. Bend Over Row
  7. Bend Over Flys
  8. Dumbbell Pronation Supination
  9. Hip Lifts
  10. Russian Twists
  11. Toe Touches

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:

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Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

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