Complete Tennis Fitness 2Complete Tennis Fitness Quick Reference Guide Page 7 Back to Table of...
Transcript of Complete Tennis Fitness 2Complete Tennis Fitness Quick Reference Guide Page 7 Back to Table of...
Complete Tennis Fitness 2.0
Exercise Quick Reference Guide
By: Ian Westermann
Complete Tennis Fitness Quick Reference Guide
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Table of Contents
Mobility ............................................................................................................... 4 Achilles / Calf LAX ............................................................................................ 5 Adductors Foam Roll ......................................................................................... 5 Alt. Toe Touches ............................................................................................... 6 Ankle Mob. ....................................................................................................... 6 Back Traps Foam Roll ......................................................................................... 7 Bench T-spine Mob. ........................................................................................... 7 Band Face Pull .................................................................................................. 8 Front to Back Leg Swing ................................................................................... 8 Glute Bridge ..................................................................................................... 9 Hip Flexors / Quads / Adductor Foam Roll .......................................................... 9 IT Band / TFL Foam Rolling ............................................................................... 10 Lats/Serratus Foam Roll ................................................................................... 10 Lunge w/ Rh + Ham Stretch .............................................................................. 11 Lying I, Y, T, W ................................................................................................. 11 Plantar Fascia LAX Ball` ................................................................................... 12 Prisoner Squat ................................................................................................. 12 Push Up Hold ................................................................................................... 13 Resistance Band I, T ......................................................................................... 13 Squat w/ Elbow Push ........................................................................................ 14 Squat / Lunge Complex .................................................................................... 14 Top of Traps LAX Ball ....................................................................................... 15 Walk out to P/U ................................................................................................ 15 Wall Slide ......................................................................................................... 16 Wrist Extensors / Flexors LAX Ball .................................................................... 16
Quickness ........................................................................................................... 17 Burpees ........................................................................................................... 18 Figure 8 Drill to Opp. Sideline ........................................................................... 18 Jump Squats .................................................................................................... 19 L Sprint Drill ..................................................................................................... 19 Prone Start Sprint - 50 ft ................................................................................. 20 Shuffle Step / Carioca / Drop Shot / Lob Drill .................................................... 20 Single Leg Step w/ Knee Drive .......................................................................... 21
Strength .............................................................................................................. 22 Air Squat.......................................................................................................... 23
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Anti-rotation hold ............................................................................................ 23 Band Resisted Squat ....................................................................................... 24 Band Rev Lunge w/ Drive ................................................................................ 24 Band Row ........................................................................................................25 Band Single Arm Press .....................................................................................25 Band Wood Chop ............................................................................................ 26 Crunch Plank .................................................................................................. 26 Front Band Raise .............................................................................................. 27 Mountain Climbers .......................................................................................... 27 Plank .............................................................................................................. 28 Push Up .......................................................................................................... 28 Reverse Lunge to High Knee ........................................................................... 29 Side Plank and Rotation .................................................................................. 29 Single Leg Glute Bridge .................................................................................... 30 Split Squat Hold ............................................................................................... 30 Burpee - No Push Up ........................................................................................ 31 Walkout / Inchworm ......................................................................................... 31
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Mobility
Mobility
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Achilles / Calf LAX
Adductors Foam Roll
Achilles / Calf LAX Ball
Adductors Foam Roll
Use LAX ball to soften tissue in calf region Start at Achilles tendon and work up to the top of the calf.
Use foam roller Work Adductors, then area above knee, then inside of leg
Keep opposite hip only a few inches off of the roller Small range of motion.
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Alt. Toe Touches
Ankle Mob.
Alt. Toe Touches
Ankle Mob.
Keep hips tight (not open) Straight line between upper body and back leg
Keep one leg over the other Slowly stretch out the back of ankle muscles and Achilles tendon
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Back Traps Foam Roll
Bench T-spine Mob.
Back/traps Foam Roll
Bench T-spine Mob
Raise hips Neutral cervical spine (keep straight neck) Hug your shoulders
Roll from shoulder blades to mid back (6-8 inch range of motion)
Keep stable from belly button down (stable hips) Normal pose, 45-degree tilt, 90-degree tilt
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Band Face Pull
Front to Back Leg Swing
Band Face Pull
Front to Back Leg Swing
Face height Start fully extended, palms facing ground, shoulders pulled back and in
Side to side: Tall posture, bend from hips Maintain flat back
Front to back: Keep hips under shoulders Shoulders tall
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Glute Bridge
Hip Flexors / Quads / Adductor Foam Roll
Glute Bridge
Hip Flexors / Quads / Adductor Foam Roll
Engage core muscle Raise hips, hold, lower
Foam roller right below crest of hip Keep front of hip slightly raised Short range of motion
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IT Band / TFL Foam Rolling
Lats/Serratus Foam Roll
IT Band/TFL Foam Rolling
Lats/Serratus Foam Roll
IT Band: Top of pelvis down to knee TFL Band: 15-degree offset from hip flexor
Foam roller into arm-pit Arm straight out Roll back and forth on your lats and then down into the serratus
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Lunge w/ Rh + Ham Stretch
Lying I, Y, T, W
Lunge W/ Reach + Ham Stretch
Lying I, Y, T, W
Lunge, place hands by foot Drive hips into ankle
Push knee out at end of movement Reach with arm
Pull shoulders blades back Pull chest off of the ground Neutral cervical spine
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Plantar Fascia LAX Ball`
Prisoner Squat
Plantar Fascia LAX Ball
Prisoner Squat
Use LAX ball Roll back and forth across foot
Hips pushed back Knees out over toes Tight hips Tight calves
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Push Up Hold
Resistance Band I, T
Push Up Hold
Resistance Band I, T
Push up and hold Tighten butt Pull in stomach Squeeze chest
Maintain tight shoulders Keep body posture (no slouching, bent back)
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Squat w/ Elbow Push
Squat / Lunge Complex
Squat w/ elbow push
Squat/Lunge Complex
Elbows on inside of knees Weight back on heels Push knees out
Squat: Feet right outside of shoulders Hips back Knees out over toes Weight over heels
Squat Forward Lunge Backward Lunge
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Top of Traps LAX Ball
Walk out to P/U
Top of Traps LAX Ball
Walk out to P/U
Minimal movement Slow, intentional movements LAX ball located at shoulder blade
Wide stance (foot outside of shoulder width) Arms tucked in Legs straight
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Wall Slide
Wrist Extensors / Flexors LAX Ball
Wrist Extensors / Flexors LAX Ball
Wall Slide
Push shoulder blades down and together Maximize back contact with wall
Smash LAX ball into meat of forearm Repeat on backside of forearm
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Quickness
Quickness
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Burpees
Figure 8 Drill to Opp. Sideline
Burpees
Figure 8 Drill to Opp. Sideline
Plank Push-up Squat Jump Bring knees out beyond hands for squat
Figure 8’s between two cones ~3ft apart Small steps Sprint after last rotation
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Jump Squats
L Sprint Drill
Jump Squats
L Sprint Drill
Feet shoulder width apart Toes pointed slightly out Weight back on heels Swing arms back
Three cones - 15 ft apart - L-shape Sprint Cut Sprint Touch Sprint Cut Sprint
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Prone Start Sprint - 50 ft
Shuffle Step / Carioca / Drop Shot / Lob Drill
Prone Start Sprint - 50ft
Shuffle Step / Carioca / Drop Shot / Lob Drill
Prone position (dead stop) Sprint Cones 50 ft apart
Sprint (right) Shuffle (center) Sprint (left) Shuffle (center) Sprint (forward) Crossover (center)
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Single Leg Step w/ Knee Drive
Single Leg Step w/ Knee Drive
Shoulders stacked above hits Full engagement of all muscles Vertical torso
Leg no higher than parallel to the ground
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Strength
Strength
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Air Squat
Anti-rotation hold Air Squat
Anti-rotation Hold
Tall Posture Push Hips Back Push Knees out Sit back into heels
Grasp handle with both hands Wide stance Bring band out Hold Stabilize through shoulders
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Band Resisted Squat
Band Rev Lunge w/ Drive
Band Resisted Squat
Band Rev Lunge w/ Drive
Deep squat Full extension Hips Back Sit back in heels Snap hips back closed
One leg on band Reverse Lunge Back up Extend arms Tall torso
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Band Row
Band Single Arm Press
Band Row
Band Single Arm Press
Band chest height Slight squat Hips underneath shoulder Shoulders back
Band chest height Face away Slightly wider stand Slight squat Push arm forward straight toward midline
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Band Wood Chop
Crunch Plank
Band Wood Chop
Crunch Plank
Feet parallel to line of pole Wide stance Reach and pull band Stabilize hips
Plank position Tighten backside of body Hips in line with ankles Plank Tense Hold
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Front Band Raise
Mountain Climbers
Front Band Raise
Mountain Climbers
Band under instep Arms straight Shoulder blades back Controlled motion
Push up position Drive knees alternating to chest Face away Push arm forward straight toward midline
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Plank
Push Up
Plank
Push Up
Engage core Straight line Tighten glutes Hold plank for time
Turn arms outward Chest to floor Engage core
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Reverse Lunge to High Knee
Side Plank and Rotation
Reverse Lunge to High Knee
Side Plank and Rotation
Reverse lunge Hips and core engaged Tight butt Drive knee up to 90-degree angle
Straight line through midline of body Engage core and hold Advanced reach and rotate
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Single Leg Glute Bridge
Split Squat Hold
Single Leg Glute Bridge
Split Squat Hold
Hold knee over chest Raise hips Hold at straight line Engage core Exclude lower back activation
Place back foot on box or chair close to 90-degree angle on front leg Tall posture Hold
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Burpee - No Push Up
Walkout / Inchworm
The Burpee - No Push Up
Walkout / Inchworm
Plank Squat Jump Bring knees out beyond hands for squat
Minimal knee bend Touch ground Walk out Hold Walk back
Core engaged Low back engagement Work shoulders