Lower back strengthening is important to decrease the risk for injury and enhance core strength & stabilization. Many athletes experience low back pain due to flexibility issues and/or strength imbalances of the low back musculature causing posterior pelvic tilting, which leads to ineffective transfer of energy and injuries. Since the low back is part of…
Category: Strength & Conditioning
Medicine Ball Training: Strengthen Your Core & Enhance Stability
The medicine ball training exercises improve the athlete’s body control, balance, stability, coordination and strengthen the core. Because of the various benefits of the medicine ball training exercises the athletes will have better agility on the court, more powerful shots and improved shot accuracy. Therefore, we recommend to regularly incorporate the medicine ball training exercises…
Ideal Tennis Player Body: Lean Mean Machine
Developing the ideal tennis player body is very important because it directly impacts the athlete’s performance; knowing what to strive for may impact your training priorities. Generally speaking, a tennis player should have powerful and well-developed legs, a strong core and a lean upper-body. Because powerful and well-developed legs allow for a solid base of…
Workout for Pro Athletes
The workout for pro athletes consists of 5 compound free-weight exercises to improve kinetic chain efficiency and glycolytic energy pathways. The workout allows you to add some auxiliary exercises, such as trunk rotations, ab circuit or whatever you prefer. Since the leg workout for advanced athletes consists of compound free-weight exercise activating numerous muscle groups…
Leg Workout for Advanced Athletes
The leg workout for advanced athletes consists of 5 compound free-weight exercises to improve kinetic chain efficiency and glycolytic energy pathways. Since the leg workout for advanced athletes consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve kinetic chain efficiency, body control and coordination. Because you want to challenge the nervous…
Core Training Workout for Beginners
The core training workout for beginners consists of 5 strength for performance training exercises that can be used during the Skill Acquisition training phase. The goal is for the athlete to learn proper exercise execution, enhance core strength, improve energy transfer and develop glycolytic energy pathways. You can use the core training workout to prepare…
Upper Body Workout for Beginners
The upper body workout for beginners consists of 5 compound free-weight exercises to develop neural pathways for Olympic lifts and improve strength. Since the upper body workout for beginners consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve energy transfer, body control and coordination. You can use the upper body workout…
Leg Workout for Beginners
The leg workout for beginners consists of 5 compound free-weight exercises to develop neural pathways for Olympic lifts and improve strength. Since the leg workout for beginners consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve: kinetic chain efficiency body control coordination You can use the leg workout for beginners to…
7 Key Resistance Band Training Exercises
Resistance band training is very popular amongst tennis players because it’s inexpensive, convenient, fun and delivers results. During resistance band training you are using an elastic rubber tube, loop- or flat band to perform the various exercises. The resistance bands come in different sizes, lengths and resistance levels and hence are appropriate for all age…
Cable Bicep Curl: How to Perform It
The Cable Bicep Curl is a resistance training exercise for the upper-body, which focuses on developing strength targeting the anterior arm musculature (biceps). Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits. Very often, people use too much…
Upright Cable Row: How to Perform It
The Upright Cable Row is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits. Very often, people use too much resistance. They pull…
How to Perform Cable Shoulder Extensions
The Cable Shoulder Extensions is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits. Very often, people use too much resistance. They pull…