The Horizontal Pull Up is a closed circuit calisthenic exercise for the upper-body. The horizontal pull up focuses on developing strength of the back (rhomboids, latissimus dorsi, trapezius), shoulders (deltoids) and bicep musculature. Most tennis players, especially girls, cannot perform regular pull ups because they have weak cores and don’t have enough upper body strength.…
Category: Strength & Conditioning
DB Military Press: How to Perform It
The DB Military Press is an open circuit resistance training exercise for athletes to strengthen the upper-body. The DB Military Press is an open circuit resistance exercise to strengthen the shoulder- (deltoids) and triceps musculature. In addition the Military Press develops stabilizers acting on the scapulae, such as trapezius, levator scapulae and serratus anterior. Make…
Correct Imbalances: 9 Helpful Exercises
We are introducing you to a workout that can be used to correct imbalances, for example at the shoulder, and strengthen the upper-body musculature. The workout is beneficial for athletes who have upper-cross syndrome (shoulders are pointing forward), are suffering from recurring injuries or want to enhance power output during stroke production. Presented exercises include:…
DB Incline Bench Press: How to Perform It
The DB Incline Bench Press is an open circuit resistance training exercise for athletes to strengthen the upper-body. The DB Incline Bench Press is an open circuit resistance exercise for the upper-body to develop strength and stabilizers targeting the chest (pectoralis major), shoulder (deltoids) and triceps musculature. In the incline position deltoids action is elevated…
DB Bench Press: How to Perform It
The DB Bench Press is an open circuit resistance exercise for the upper-body, which focuses on developing strength targeting the chest, shoulder and triceps musculature. The DB Bench Press also increasing range of motion for the pectoralis major, thereby opening up the shoulder and decreasing imbalances. Make sure you use appropriate weight so you can…
Clap Push Up: How to Perform It
The Clap Push Up is a calisthenic exercise for the upper-body, which focuses on developing explosiveness targeting the chest, shoulder and triceps musculature. Make sure you maintain appropriate posture so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits. Very often, people cheat and don’t…
Knee Pain: How to Prevent It and Improve Knee Strength
Suffering from knee pain can be a nuisance and improving knee strength can be the answer for you to play tennis pain free. Weather you are Li Na, who just announced her retirement at age 32 due to chronic knee pain, or a college – or junior player, most athletes will experience knee pain sooner…
Workout Video: 9 Exercises to Prevent Knee Pain
The workout video shows you 9 strength exercises to prevent knee pain and improve overall knee strength – watch it! The workout video will introduce you to the respective strength exercises, including exercise descriptions, what muscles they target and what to pay attention to in order to perform the strength exercises in good form. This…
8 Challenging Free Weight Exercises to Improve Energy Transfer
We introduce 8 free weight exercises for advanced athletes that improve your stability and energy transfer capabilities, which ultimately allow you to hit more powerful shots and move quicker around the court. Some free weight exercises, like the Overhead Squat and RDL to Snatch, are advanced and require good range of motion at the shoulder…
11 Useful Exercises to Correct Strength Imbalances
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. 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…
Shoulder Circuit: 5 Easy Rotator Cuff Exercises To Strengthen Your Shoulder
The shoulder circuit for tennis players consists of 5 easy rotator cuff exercises to strengthen the musculature surrounding the shoulder. You should do it regularly to avoid shoulder pain and injuries. Many tennis players feel pain in their shoulder and don’t know what exercises they can do to prevent it. Therefore we have 5 easy…
Landmine Exercise: 4 Challenging Exercises That Will Strengthen Your Core
Watch the video where Philipp Halfmann introduces 4 challenging landmine exercise that will strengthen your core. The workout consists of four asymmetrically loaded lunging or squat exercises challenging the core. Training the core is essential for energy transfer efficiency because the core contains many “links in the kinetic chain”. Hence strengthening the trunk region aids…