On The ROads3.amazonaws.com/.../1/15/6421_on_the_road_training... · On The ROad TRaining Manual Standing ExtErnal rotation – StrEngth training PurPose • Injury prevention •

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

Attachthetubingtoasecurelocation–likeafenceorthenetpost.

Startwiththeleftsideofthebodyclosesttowherethetubingisattached.

Bendtherightarm90degreeswiththeupperarmdownnexttothesideofthebody

Placearolleduptowelbetweentheupperarmandthebody.Keepthetowelfromdroppingbysqueezingorpressingthetoweltothebodywiththeupperarm.

PerformingtheExercise

Grabthetubingwiththerighthand,palmfacingthefrontofthebody,sothereisaslighttensiononthetubing.

Pullthetubingbytakingthehandawayfromthebody(externallyrotatingtheupperarm).

Returntothestartingpositionundercontrol.

Sets and Repetitions

Perform1-3setsof15-20repetitionsofthisexercise.

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


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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.


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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.


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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.


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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.


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3 conE BalancE touchES – StrEngth training

PurPose •Improvelegstrengthinthehipandknee •Improvedynamicbalance •Improvecontroloverthecoreofthebody

exercise Technique

ST - 10

sTeP AcTion

PreparationPlacethreeconesdownabout2feetaparttoformashallow“v.”

Placetherightfootdownabout1.5feetawayfromthecentercone.


Performaone-legsquattouchingthefirstconewiththerighthand.

Returntothestandingposition.

Repeatthismovementpatterntouchingthesecondconeandfinallythethirdcone.

Maintainbalanceandavoidlettingtheknee“cavein”towardsthemidlineofthebody.


Repeatthis3-coneseries3-5times.

Repeattheentireexerciseusingtheotherthreeleg-armcombinations:

•Leftlegsquat–lefthandtouches•Rightlegsquat–lefthandtouches•Leftlegsquat–righthandtouches


© 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.


Thecoachtossestheballouttoplayer’sleftside.

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.



Repeatwiththeleftarm.


© 2012


monStEr walkS – StrEngth training

PurPose •Improvelegstrength •Improvelateralmovementandhipstability

exercise Technique

ST - 18

sTeP AcTion

PreparationStartatthedoublessidelinebyplacinga“rubberband”aroundbothankles.

Getintogoodathleticposition–legsslightlybent,bodyuprightandlookingforward.


Maintainingagoodathleticpositionwiththekneesbent,stepoutlaterallywiththerightfootabout3–6inches.

Whilecontrollingtheband,lifttheleftfootandstepintowardstherightfootabout3-6inches.


Repeatthisserieswhile“walking”totheotherdoublessideline.

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.


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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.





© 2012


wriSt radial dEviation – StrEngth training

PurPose •Strengthenthemusclesoftheforearmsthatcontrolthewrist

exercise Technique

ST - 22

sTeP AcTion




Placetheforearmsonthethighssothatthepalmsarefacingintowardseachother.

Contractthemusclesoftheforearm,rotatingthehandsothethumbsliftupwardstowardstheforearms.




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On The ROads3.amazonaws.com/.../1/15/6421_on_the_road_training... · On The ROad TRaining Manual Standing ExtErnal rotation – StrEngth training PurPose • Injury prevention •