tennis allenamento muscolare

On The ROadTraining Manual

United States Tennis AssociationPlayer Development Division

2012

On The ROad TRaining Manual

Standing ExtErnal rotation StrEngth training

PurPose Injuryprevention Strengtheningtherotatorcuff

exercise Technique

ST - 1

sTeP AcTion

Preparation

Attachthetubingtoasecurelocationlikeafenceorthenetpost.Startwiththeleftsideofthebodyclosesttowherethetubingisattached.Bendtherightarm90degreeswiththeupperarmdownnexttothesideofthebodyPlacearolleduptowelbetweentheupperarmandthebody.Keepthetowelfromdroppingbysqueezingorpressingthetoweltothebodywiththeupperarm.

PerformingtheExercise

Grabthetubingwiththerighthand,palmfacingthefrontofthebody,sothereisaslighttensiononthetubing.Pullthetubingbytakingthehandawayfromthebody(externallyrotatingtheupperarm).Returntothestartingpositionundercontrol.

Sets and Repetitions

Perform1-3setsof15-20repetitionsofthisexercise.

noTe Performthisexercisewiththedominant(serving)arm.Iftimepermits,performthe exercisewiththenon-dominantarmaswell.


2012


90 - 90 ExtErnal rotation StrEngth training

PurPose Injurypreventionintheshoulder/upperback Strengtheningtherotatorcuff

exercise Technique

ST - 2

sTeP AcTion

Preparation

Attachthetubingtoasecurelocation-likeafenceoranetpost.Startbyfacingstraightahead,holdingthetubingwiththedominant(serving)hand.Liftthearmouttothesideuntilitisparalleltotheground.Bendthearmattheelbowuntilitformsa90degreeangleandthepalmfacesdownward.Keepingthearminthisposition,graspthetubingandmovebackfarenoughtoplacethetubingataslightstretch.


Rotatethearmbackattheshoulderuntiltheforearmisperpendicularwiththeground.Thepositionoftheupperarmshouldnotchangeandthepalmshouldbefacingforwardatthecompletionoftheexercise.Returntothestartingpositionundercontrolofthetubingtension,andrepeat.


Perform1-3setof15-20repetitionsofthisexercise.


2012


Straight arm rowing StrEngth training

PurPose Injurypreventionintheshoulders/upperback Strengtheningtheupperbackmuscles

exercise Technique

ST - 3

sTeP AcTion

Preparation

Loopthetubingthroughafence,oraroundanotherstationaryobject,atabouthiplevel.Grabanendofthetubingwitheachhandandelevatethearmssotheyareatanangleofroughly45degreesrelativetothebody.Backupuntilthereistensionintheband.


Asthisexerciseisperformed,youshouldfocusonsqueezingtheshoulderbladestogetherlikeyouaretryingtopinchsomethingbetweentheshoulderblades.Performastraightarmrowbypullingthehandlesbacktowardsthehipwhilekeepingthearmsstraight.Returntothestartingpositionwiththebodyandtensioninthetubingundercontrol,andrepeat.


Perform1-3setsof15-20repetitionsofthisexercise.


2012


ShouldEr rEtraction StrEngth training

PurPose Injurypreventionintheshoulders/upperback Strengtheningtheupperbackmuscles

exercise Technique

ST - 4

sTeP AcTion

Preparation

Loopsometubingthroughafence,orattachtoanotherstationaryobject,atabouthiplevel.Grabbothendsofthetubingorbandandadjustthelengthsothereisaslighttensioninthestartingposition.


Startwiththeelbowsbent90degreesandtheupperarmsalongthesideofthebody.Performarearshrugbysqueezingtheshoulderbladesbackandpushingtheelbowsbackward.Returntothestartingpositionundercontrol,andrepeat.


Perform1-3setsof15-20repetitions.


2012


SinglE arm row StrEngth training

PurPose Improveupperbodyandupperbackstrength

exercise Technique

ST - 5

sTeP AcTion

Preparation

Startthefeetinastaggeredstance(oneoutinfrontoftheother).Forthisexample,usetheleftfootinfront.Graboneendofthetubingwiththerighthand.Steponthetubingwiththeleftfootsothatthereistensioninthetubingatthestartingposition.Bendforwardatthewaistwhilekeepingthebackflat.Supporttheupperbodybyplacingthelefthandontheleftthighjustabovetheknee.


Startwiththerightarmextendedtowardstheground.Pullthetubingbackwiththerighthanduntilthehandisnexttherightsideatchestlevel.Returntothestartingpositioncontrollingthemovementtheentireway.


Perform1-3setsof15-20repetitionsforeacharm.


2012


upright row StrEngth training

PurPose Improveupperbodyandupperbackstrength

exercise Technique

ST - 6

sTeP AcTion

PreparationStandonthetubingsothatthefeetareslightlyinsideshoulderwidth.Grabanendofthetubingwitheachhand.Thereshouldbealighttensioninthetubinginthestartposition.Standuprightwiththekneesslightlybent.


Pullthetubingtowardsthechinkeepingthepalmsfacingthebody.Pullthetubingbyliftingtheupperarmssotheyrotateoutwardsawayfromthebodyandtheelbowsenduppointingouttothesides.Returntothestartingpositionkeepingthemovementundercontrolthroughout.




2012


latEral raiSES StrEngth training

PurPose Injurypreventionintheshoulders Improvestrengthintheupperbody

exercise Technique

ST - 7

sTeP AcTion

PreparationStandonthetubingsothatthefeetareaboutshoulderwidthapart.Grabahandlewitheachhandandadjustthelengthofthetubingsoaslighttensionisfeltinthestartingposition.


Startwiththepalmsofeachhandfacingeachotherinfrontofthebodywiththearmsextendeddownwardandslightlybent.Pullthetubingbyraisingthearmsouttothesidesuntilthearmsarenearlyparalleltothefloorandthepalmsofthehandsarefacingtheground.Returntothestartingpositionkeepingthemovementundercontrol.



VAriATions Thisexercisecanbeperformedwithsmallhandweightsinsteadofthetubing.


2012


chESt prESS StrEngth training

PurPose Improveupperbodystrength Improvedynamicbalanceandcorestrength

exercise Technique

ST - 8

sTeP AcTion

Preparation

Tiethetubingtoafenceorpostatshoulderheight.Graboneendofthetubingandmoveawayfromthefenceorpostuntilthereistensiononthetubingwhilefacingawayfromthefenceorpost.Startwiththehandatthesideandatchestlevel.


Setthebodyinathleticpositionandcontractthemusclesinthecoretomaintaingoodathleticpositionthroughouttheexercise.Pushthehandholdingthetubingawayfromthebodyuntilthearmisfullyextendedandatshoulderheight.Returntothestartingpositionkeepingthemovementcontrolledthroughout.


Complete1-3setsof15-20repetitions.


2012


low row StrEngth training

PurPose Improvestrengthinupperbodyandupperback Improvecorestrengthandbalance

exercise Technique

ST - 9

sTeP AcTion

Preparation

Tiethetubingtoafenceorpostaboutafootofftheground.Graboneendofthetubingandwiththearmextended,moveawayfromthefenceorpostuntilthereistensiononthetubing.Theplayershouldbefacingthefenceorpost.


Setthebodyinathleticpositionandcontractthecoretomaintaingoodathleticpositionthroughouttheexercise.Pullthetubingbackbendingthearmuntilthehandisnearthesideofthebodyevenwiththechest.Returntothestartingpositionwhilekeepingthemovementundercontrol.


Perform1-3setsof15-20repetitionswitheacharm.

VAriATions Tomaketheexerciseeasier,theplayercanloopthebandthroughthefenceand performthemovementswithbotharmsatthesametime.Thisrequiresless dynamicbalance.


2012


3 conE BalancE touchES StrEngth training

PurPose Improvelegstrengthinthehipandknee Improvedynamicbalance Improvecontroloverthecoreofthebody

exercise Technique

ST - 10

sTeP AcTion

PreparationPlacethreeconesdownabout2feetaparttoformashallowv.Placetherightfootdownabout1.5feetawayfromthecentercone.


Performaone-legsquattouchingthefirstconewiththerighthand.Returntothestandingposition.Repeatthismovementpatterntouchingthesecondconeandfinallythethirdcone.Maintainbalanceandavoidlettingthekneecaveintowardsthemidlineofthebody.


Repeatthis3-coneseries3-5times.Repeattheentireexerciseusingtheotherthreeleg-armcombinations:

LeftlegsquatlefthandtouchesRightlegsquatlefthandtouchesLeftlegsquatrighthandtouches


2012


lungES with rESiStancE StrEngth training

PurPose Improvelegstrength Improvecorestrengthanddynamicbalance

exercise Technique

ST - 11

sTeP AcTion

PreparationLoopalonglengthoftubingaroundthewaistoftheplayer.Thecoachmustgraspthetubingwithtwohandsandmovebacktoplacetensionontheband.


Withthecoachstandingbehindtheplayer,havetheplayerstepforwardsandperformalunge.


Repeatthis3-coneseries3-5times.Adjustthedirectionoftheresistance,withthecoachapplyingtensionfromtherightsideoftheplayer,thentheleftside.

Repeatthisprocedurefortheotherleg.


2012


mEd Ball Squat chESt throw StrEngth training

PurPose Improvelowerbodypowerwithexplosiveextensionattheankles,kneesandhips

exercise Technique

ST - 12

sTeP AcTion

Preparation Startinastandingpositionwiththeballinbothhandsatchestlevel.


Dropintoahalfsquatposition.Explosivelyjumpandperformachestthrowwithbotharmsupintotheair.Theplayershouldmovefromatripleflexedposition(hips,knees,ankles)toatripleextendedposition(hips,knees,ankles).Landinabalancedpositionwiththeweightontheballsofthefeetandthekneesandhipsslightlyflexed.Pickuptheballandrepeatthemovement.




2012


mEdicinE Ball Squat toSS StrEngth training

PurPose Improvefullbodyexplosivepower

exercise Technique

ST - 13

sTeP AcTion

Preparation Startinastandingpositionwiththeballatwaistlevel.


Dropintoahalfsquatposition.Keepingthebackstraight,explosivelyjumpandperformanunderhandthrowwithbotharmsupintotheair.Theplayershouldmovefromatripleflexedposition(hips,knees,ankles)toatripleextendedposition(hips,knees,ankles).Landinabalancedpositionwiththeweightontheballsofthefeetandthekneesandhipsslightlyflexed.Lettheballbounce.Pickitupandrepeatthemovement.




2012


mEdicinE Ball ForEhand and Backhand throw StrEngth training

PurPose Improvelowerbodystrengthandpower Improvecorestabilityanddynamicbalance

exercise Technique

ST - 14

sTeP AcTion

Preparation Theplayerfacesthecoach(oranotherplayer)inathleticposition.


Thecoachtossestheballouttoplayersleftside.Theplayerpivotsthefeetandstepsouttotheleftwhilecatchingtheball.Astheballisbeingcaught,theplayershoulddropintoalungepositionloadingthelegsandstoringelasticenergy.Theplayerthentossestheballbacktothecoachwhileusingthelegsandhipstoassistinthetoss.Avariationofthisexcerciseisfortheplayertocatchandthrowtheballfromthesquareandsemi-openstances


Repeatthisexercisefor10-15repetitions.Performtheentireexerciseagaintotherightside.


2012


mEdicinE Ball powEr drop StrEngth training

PurPose Improveupperbodyexplosivepower

exercise Technique

ST - 15

sTeP AcTion

Preparation Startbylayingontheback,kneesbent,andfeetonthefloor.Acoach(oranotherplayer)standsaboveyourheadholdinga3-5kgmedicineball.


Extendthearmsupward(skyward)inpreparationtocatchthemedicineball.Thecoachdropsthemedicineballtowardsyourchestasyoulayontheground.Catchtheballwithbothhandsanddeceleratetheballasitmovestowardyourchest.Immediatelyreversethedirectionoftheballbyperforminganexplosivechestpassstraightupwards,throwingtheballbacktoyourcoach.Thecoach(orpartner)catchestheballanddropsitbackdowntoyourchest.


Perform1-3setsof6-12repetitions


2012


walking lungE with rotation StrEngth training

PurPose Improvelowerbodystrengthandpower Improvecorestrengthanddynamicbalance

exercise Technique

ST - 16

sTeP AcTion

Preparation Theplayerstartsatthebaselineinanathleticposition.Holdtheballinbothhandswiththearmsextendedoutinfrontofthebody.


Whilemaintaininggoodposture,theplayerstepsforwardtoperformalungeexercise.Inthelungeposition,theplayerrotatestheupperbodyandarmstotherightabout90degreesandthenback(sothebodyfacesforwardandthearmsareextendedoutfront).Theplayerthenstepsforwardintothenextlunge.Themovementisrepeatedwithtorsoandarmtwisttotheleft.


Thisexerciseistypicallydonefromthebaselinetothenetandrepeatedor1-3setsof6-12repetitionsforeachlegisappropriate.


2012


low to high pullS StrEngth training

PurPose Strengthentheentirebodyinmultipleplanesofmotion

exercise Technique

ST - 17

sTeP AcTion

Preparation

Secureoneendofthetubingtoafenceaboutafootfromtheground.Standinanathleticstancewiththebodyupright,thelegsslightlybent,andthefeetspacedslightlywiderthanshoulderwidthapart.Withthearmhangingattheside,movesidewaysuntilaslighttensionisfeltinthetubing


Drivingfirstwiththelegs,pullandthenpushthearmacrossthebody.Usethecoretohelprotatethebodyduringthemovement.Themovementshouldfinishwiththehandovertheleftshoulder.


Perform1-3setsof15-20repetitions.Repeatwiththeleftarm.


2012


monStEr walkS StrEngth training

PurPose Improvelegstrength Improvelateralmovementandhipstability

exercise Technique

ST - 18

sTeP AcTion

PreparationStartatthedoublessidelinebyplacingarubberbandaroundbothankles.Getintogoodathleticpositionlegsslightlybent,bodyuprightandlookingforward.


Maintainingagoodathleticpositionwiththekneesbent,stepoutlaterallywiththerightfootabout36inches.Whilecontrollingtheband,lifttheleftfootandstepintowardstherightfootabout3-6inches.


Repeatthisserieswhilewalkingtotheotherdoublessideline.Repeatthisexercisetwotimesineachdirectionacrossthecourt.

VAriATions Thisexercisemayalsobedoneforwardsandbackwards,walkingfromthebaseline totheservicelineandbackagain.Keepingthefeetslightlywiderthanshoulderwidth apart,takesmall3-6inchstepsforwardtothenetandthenbackwardstothe baseline.Maintaintheathleticpositionthroughout.


2012


onE lEg BalancE pullS StrEngth training

PurPose Improveupperbodystrength Improvedynamicbalanceandcorestrength

exercise Technique

ST - 19

sTeP AcTion

PreparationAttachrubbertubingtothefenceaboutafootofftheground.Graspthetubingwiththelefthand


Standontheleftleg(thesamesideasthearmthatwillberowing)andbendthekneeapproximately45degrees.Whilemaintainingbalance,performonearmrowswiththeleftarm.Keepthemovementcontrolledandsmooth.


Perform1-3setsof10repetitions.Repeatusingtherightarmandrightlegcombination.

VAriATions Additionalinstabilitycanbeintroducedbyhavingtheplayerstandonabalancepad whileperformingtheexercise.

Performtheexercisewiththeleftarm,whilebalancingontherightlegandwiththe rightarmwhilebalancingontheleftleg.


2012


wriSt FlExion StrEngth training

PurPose Improvestrengthintheforearmmusclesthatcontrolthewrist

exercise Technique

ST - 20

sTeP AcTion

PreparationWhenseated,steponthetubingwithbothfeet.Grabtheendsofthetubingwithbothhandssothatthereistensiononthetubing.


Placetheforearmsonthethighssothatthepalmsarefacingup.Contractthemusclesoftheforearm,flexingthewriststhroughtheirfullrangeofmotionandbringingthepalmsuptowardstheforearms.Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.




2012


wriSt ExtEnSion StrEngth training

PurPose Strengthenthemusclesoftheforearmsthatcontrolthewrist

exercise Technique

ST - 21

sTeP AcTion



Placetheforearmsonthethighssothatthepalmsarefacingdown.Contractthemusclesoftheforearm,extendingthewriststhroughtheirfullrangeofmotionandbringingthebacksofthehandsuptowardstheforearms.Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.




2012


wriSt radial dEviation StrEngth training

PurPose Strengthenthemusclesoftheforearmsthatcontrolthewrist

exercise Technique

ST - 22

sTeP AcTion



Placetheforearmsonthethighssothatthepalmsarefacingintowardseachother.Contractthemusclesoftheforearm,rotatingthehandsothethumbsliftupwardstowardstheforearms.Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.



tennis allenamento muscolare

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