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Tennis allenamento
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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.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
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.
PerformingtheExercise
Rotatethearmbackattheshoulderuntiltheforearmisperpendicularwiththeground.Thepositionoftheupperarmshouldnotchangeandthepalmshouldbefacingforwardatthecompletionoftheexercise.Returntothestartingpositionundercontrolofthetubingtension,andrepeat.
Sets and Repetitions
Perform1-3setof15-20repetitionsofthisexercise.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
Straight arm rowing StrEngth training
PurPose Injurypreventionintheshoulders/upperback Strengtheningtheupperbackmuscles
exercise Technique
ST - 3
sTeP AcTion
Preparation
Loopthetubingthroughafence,oraroundanotherstationaryobject,atabouthiplevel.Grabanendofthetubingwitheachhandandelevatethearmssotheyareatanangleofroughly45degreesrelativetothebody.Backupuntilthereistensionintheband.
PerformingtheExercise
Asthisexerciseisperformed,youshouldfocusonsqueezingtheshoulderbladestogetherlikeyouaretryingtopinchsomethingbetweentheshoulderblades.Performastraightarmrowbypullingthehandlesbacktowardsthehipwhilekeepingthearmsstraight.Returntothestartingpositionwiththebodyandtensioninthetubingundercontrol,andrepeat.
Sets and Repetitions
Perform1-3setsof15-20repetitionsofthisexercise.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
ShouldEr rEtraction StrEngth training
PurPose Injurypreventionintheshoulders/upperback Strengtheningtheupperbackmuscles
exercise Technique
ST - 4
sTeP AcTion
Preparation
Loopsometubingthroughafence,orattachtoanotherstationaryobject,atabouthiplevel.Grabbothendsofthetubingorbandandadjustthelengthsothereisaslighttensioninthestartingposition.
PerformingtheExercise
Startwiththeelbowsbent90degreesandtheupperarmsalongthesideofthebody.Performarearshrugbysqueezingtheshoulderbladesbackandpushingtheelbowsbackward.Returntothestartingpositionundercontrol,andrepeat.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
SinglE arm row StrEngth training
PurPose Improveupperbodyandupperbackstrength
exercise Technique
ST - 5
sTeP AcTion
Preparation
Startthefeetinastaggeredstance(oneoutinfrontoftheother).Forthisexample,usetheleftfootinfront.Graboneendofthetubingwiththerighthand.Steponthetubingwiththeleftfootsothatthereistensioninthetubingatthestartingposition.Bendforwardatthewaistwhilekeepingthebackflat.Supporttheupperbodybyplacingthelefthandontheleftthighjustabovetheknee.
PerformingtheExercise
Startwiththerightarmextendedtowardstheground.Pullthetubingbackwiththerighthanduntilthehandisnexttherightsideatchestlevel.Returntothestartingpositioncontrollingthemovementtheentireway.
Sets and Repetitions
Perform1-3setsof15-20repetitionsforeacharm.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
upright row StrEngth training
PurPose Improveupperbodyandupperbackstrength
exercise Technique
ST - 6
sTeP AcTion
PreparationStandonthetubingsothatthefeetareslightlyinsideshoulderwidth.Grabanendofthetubingwitheachhand.Thereshouldbealighttensioninthetubinginthestartposition.Standuprightwiththekneesslightlybent.
PerformingtheExercise
Pullthetubingtowardsthechinkeepingthepalmsfacingthebody.Pullthetubingbyliftingtheupperarmssotheyrotateoutwardsawayfromthebodyandtheelbowsenduppointingouttothesides.Returntothestartingpositionkeepingthemovementundercontrolthroughout.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
latEral raiSES StrEngth training
PurPose Injurypreventionintheshoulders Improvestrengthintheupperbody
exercise Technique
ST - 7
sTeP AcTion
PreparationStandonthetubingsothatthefeetareaboutshoulderwidthapart.Grabahandlewitheachhandandadjustthelengthofthetubingsoaslighttensionisfeltinthestartingposition.
PerformingtheExercise
Startwiththepalmsofeachhandfacingeachotherinfrontofthebodywiththearmsextendeddownwardandslightlybent.Pullthetubingbyraisingthearmsouttothesidesuntilthearmsarenearlyparalleltothefloorandthepalmsofthehandsarefacingtheground.Returntothestartingpositionkeepingthemovementundercontrol.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
VAriATions Thisexercisecanbeperformedwithsmallhandweightsinsteadofthetubing.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
chESt prESS StrEngth training
PurPose Improveupperbodystrength Improvedynamicbalanceandcorestrength
exercise Technique
ST - 8
sTeP AcTion
Preparation
Tiethetubingtoafenceorpostatshoulderheight.Graboneendofthetubingandmoveawayfromthefenceorpostuntilthereistensiononthetubingwhilefacingawayfromthefenceorpost.Startwiththehandatthesideandatchestlevel.
PerformingtheExercise
Setthebodyinathleticpositionandcontractthemusclesinthecoretomaintaingoodathleticpositionthroughouttheexercise.Pushthehandholdingthetubingawayfromthebodyuntilthearmisfullyextendedandatshoulderheight.Returntothestartingpositionkeepingthemovementcontrolledthroughout.
Sets and Repetitions
Complete1-3setsof15-20repetitions.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
low row StrEngth training
PurPose Improvestrengthinupperbodyandupperback Improvecorestrengthandbalance
exercise Technique
ST - 9
sTeP AcTion
Preparation
Tiethetubingtoafenceorpostaboutafootofftheground.Graboneendofthetubingandwiththearmextended,moveawayfromthefenceorpostuntilthereistensiononthetubing.Theplayershouldbefacingthefenceorpost.
PerformingtheExercise
Setthebodyinathleticpositionandcontractthecoretomaintaingoodathleticpositionthroughouttheexercise.Pullthetubingbackbendingthearmuntilthehandisnearthesideofthebodyevenwiththechest.Returntothestartingpositionwhilekeepingthemovementundercontrol.
Sets and Repetitions
Perform1-3setsof15-20repetitionswitheacharm.
VAriATions Tomaketheexerciseeasier,theplayercanloopthebandthroughthefenceand performthemovementswithbotharmsatthesametime.Thisrequiresless dynamicbalance.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
3 conE BalancE touchES StrEngth training
PurPose Improvelegstrengthinthehipandknee Improvedynamicbalance Improvecontroloverthecoreofthebody
exercise Technique
ST - 10
sTeP AcTion
PreparationPlacethreeconesdownabout2feetaparttoformashallowv.Placetherightfootdownabout1.5feetawayfromthecentercone.
PerformingtheExercise
Performaone-legsquattouchingthefirstconewiththerighthand.Returntothestandingposition.Repeatthismovementpatterntouchingthesecondconeandfinallythethirdcone.Maintainbalanceandavoidlettingthekneecaveintowardsthemidlineofthebody.
Sets and Repetitions
Repeatthis3-coneseries3-5times.Repeattheentireexerciseusingtheotherthreeleg-armcombinations:
LeftlegsquatlefthandtouchesRightlegsquatlefthandtouchesLeftlegsquatrighthandtouches
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
lungES with rESiStancE StrEngth training
PurPose Improvelegstrength Improvecorestrengthanddynamicbalance
exercise Technique
ST - 11
sTeP AcTion
PreparationLoopalonglengthoftubingaroundthewaistoftheplayer.Thecoachmustgraspthetubingwithtwohandsandmovebacktoplacetensionontheband.
PerformingtheExercise
Withthecoachstandingbehindtheplayer,havetheplayerstepforwardsandperformalunge.
Sets and Repetitions
Repeatthis3-coneseries3-5times.Adjustthedirectionoftheresistance,withthecoachapplyingtensionfromtherightsideoftheplayer,thentheleftside.
Repeatthisprocedurefortheotherleg.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
mEd Ball Squat chESt throw StrEngth training
PurPose Improvelowerbodypowerwithexplosiveextensionattheankles,kneesandhips
exercise Technique
ST - 12
sTeP AcTion
Preparation Startinastandingpositionwiththeballinbothhandsatchestlevel.
PerformingtheExercise
Dropintoahalfsquatposition.Explosivelyjumpandperformachestthrowwithbotharmsupintotheair.Theplayershouldmovefromatripleflexedposition(hips,knees,ankles)toatripleextendedposition(hips,knees,ankles).Landinabalancedpositionwiththeweightontheballsofthefeetandthekneesandhipsslightlyflexed.Pickuptheballandrepeatthemovement.
Sets and Repetitions
Perform1-3setsof6-12repetitions.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
mEdicinE Ball Squat toSS StrEngth training
PurPose Improvefullbodyexplosivepower
exercise Technique
ST - 13
sTeP AcTion
Preparation Startinastandingpositionwiththeballatwaistlevel.
PerformingtheExercise
Dropintoahalfsquatposition.Keepingthebackstraight,explosivelyjumpandperformanunderhandthrowwithbotharmsupintotheair.Theplayershouldmovefromatripleflexedposition(hips,knees,ankles)toatripleextendedposition(hips,knees,ankles).Landinabalancedpositionwiththeweightontheballsofthefeetandthekneesandhipsslightlyflexed.Lettheballbounce.Pickitupandrepeatthemovement.
Sets and Repetitions
Perform1-3setsof6-12repetitions.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
mEdicinE Ball ForEhand and Backhand throw StrEngth training
PurPose Improvelowerbodystrengthandpower Improvecorestabilityanddynamicbalance
exercise Technique
ST - 14
sTeP AcTion
Preparation Theplayerfacesthecoach(oranotherplayer)inathleticposition.
PerformingtheExercise
Thecoachtossestheballouttoplayersleftside.Theplayerpivotsthefeetandstepsouttotheleftwhilecatchingtheball.Astheballisbeingcaught,theplayershoulddropintoalungepositionloadingthelegsandstoringelasticenergy.Theplayerthentossestheballbacktothecoachwhileusingthelegsandhipstoassistinthetoss.Avariationofthisexcerciseisfortheplayertocatchandthrowtheballfromthesquareandsemi-openstances
Sets and Repetitions
Repeatthisexercisefor10-15repetitions.Performtheentireexerciseagaintotherightside.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
mEdicinE Ball powEr drop StrEngth training
PurPose Improveupperbodyexplosivepower
exercise Technique
ST - 15
sTeP AcTion
Preparation Startbylayingontheback,kneesbent,andfeetonthefloor.Acoach(oranotherplayer)standsaboveyourheadholdinga3-5kgmedicineball.
PerformingtheExercise
Extendthearmsupward(skyward)inpreparationtocatchthemedicineball.Thecoachdropsthemedicineballtowardsyourchestasyoulayontheground.Catchtheballwithbothhandsanddeceleratetheballasitmovestowardyourchest.Immediatelyreversethedirectionoftheballbyperforminganexplosivechestpassstraightupwards,throwingtheballbacktoyourcoach.Thecoach(orpartner)catchestheballanddropsitbackdowntoyourchest.
Sets and Repetitions
Perform1-3setsof6-12repetitions
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
walking lungE with rotation StrEngth training
PurPose Improvelowerbodystrengthandpower Improvecorestrengthanddynamicbalance
exercise Technique
ST - 16
sTeP AcTion
Preparation Theplayerstartsatthebaselineinanathleticposition.Holdtheballinbothhandswiththearmsextendedoutinfrontofthebody.
PerformingtheExercise
Whilemaintaininggoodposture,theplayerstepsforwardtoperformalungeexercise.Inthelungeposition,theplayerrotatestheupperbodyandarmstotherightabout90degreesandthenback(sothebodyfacesforwardandthearmsareextendedoutfront).Theplayerthenstepsforwardintothenextlunge.Themovementisrepeatedwithtorsoandarmtwisttotheleft.
Sets and Repetitions
Thisexerciseistypicallydonefromthebaselinetothenetandrepeatedor1-3setsof6-12repetitionsforeachlegisappropriate.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
low to high pullS StrEngth training
PurPose Strengthentheentirebodyinmultipleplanesofmotion
exercise Technique
ST - 17
sTeP AcTion
Preparation
Secureoneendofthetubingtoafenceaboutafootfromtheground.Standinanathleticstancewiththebodyupright,thelegsslightlybent,andthefeetspacedslightlywiderthanshoulderwidthapart.Withthearmhangingattheside,movesidewaysuntilaslighttensionisfeltinthetubing
PerformingtheExercise
Drivingfirstwiththelegs,pullandthenpushthearmacrossthebody.Usethecoretohelprotatethebodyduringthemovement.Themovementshouldfinishwiththehandovertheleftshoulder.
Sets and Repetitions
Perform1-3setsof15-20repetitions.Repeatwiththeleftarm.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
monStEr walkS StrEngth training
PurPose Improvelegstrength Improvelateralmovementandhipstability
exercise Technique
ST - 18
sTeP AcTion
PreparationStartatthedoublessidelinebyplacingarubberbandaroundbothankles.Getintogoodathleticpositionlegsslightlybent,bodyuprightandlookingforward.
PerformingtheExercise
Maintainingagoodathleticpositionwiththekneesbent,stepoutlaterallywiththerightfootabout36inches.Whilecontrollingtheband,lifttheleftfootandstepintowardstherightfootabout3-6inches.
Sets and Repetitions
Repeatthisserieswhilewalkingtotheotherdoublessideline.Repeatthisexercisetwotimesineachdirectionacrossthecourt.
VAriATions Thisexercisemayalsobedoneforwardsandbackwards,walkingfromthebaseline totheservicelineandbackagain.Keepingthefeetslightlywiderthanshoulderwidth apart,takesmall3-6inchstepsforwardtothenetandthenbackwardstothe baseline.Maintaintheathleticpositionthroughout.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
onE lEg BalancE pullS StrEngth training
PurPose Improveupperbodystrength Improvedynamicbalanceandcorestrength
exercise Technique
ST - 19
sTeP AcTion
PreparationAttachrubbertubingtothefenceaboutafootofftheground.Graspthetubingwiththelefthand
PerformingtheExercise
Standontheleftleg(thesamesideasthearmthatwillberowing)andbendthekneeapproximately45degrees.Whilemaintainingbalance,performonearmrowswiththeleftarm.Keepthemovementcontrolledandsmooth.
Sets and Repetitions
Perform1-3setsof10repetitions.Repeatusingtherightarmandrightlegcombination.
VAriATions Additionalinstabilitycanbeintroducedbyhavingtheplayerstandonabalancepad whileperformingtheexercise.
Performtheexercisewiththeleftarm,whilebalancingontherightlegandwiththe rightarmwhilebalancingontheleftleg.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
wriSt FlExion StrEngth training
PurPose Improvestrengthintheforearmmusclesthatcontrolthewrist
exercise Technique
ST - 20
sTeP AcTion
PreparationWhenseated,steponthetubingwithbothfeet.Grabtheendsofthetubingwithbothhandssothatthereistensiononthetubing.
PerformingtheExercise
Placetheforearmsonthethighssothatthepalmsarefacingup.Contractthemusclesoftheforearm,flexingthewriststhroughtheirfullrangeofmotionandbringingthepalmsuptowardstheforearms.Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
wriSt ExtEnSion StrEngth training
PurPose Strengthenthemusclesoftheforearmsthatcontrolthewrist
exercise Technique
ST - 21
sTeP AcTion
PreparationWhenseated,steponthetubingwithbothfeet.Grabtheendsofthetubingwithbothhandssothatthereistensiononthetubing.
PerformingtheExercise
Placetheforearmsonthethighssothatthepalmsarefacingdown.Contractthemusclesoftheforearm,extendingthewriststhroughtheirfullrangeofmotionandbringingthebacksofthehandsuptowardstheforearms.Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.
Sets and Repetitions
Perform1-3setsof15-20repetitions.
United States Tennis AssociationPlayer Development Division
2012
On The ROad TRaining Manual
wriSt radial dEviation StrEngth training
PurPose Strengthenthemusclesoftheforearmsthatcontrolthewrist
exercise Technique
ST - 22
sTeP AcTion
PreparationWhenseated,steponthetubingwithbothfeet.Grabtheendsofthetubingwithbothhandssothatthereistensiononthetubing.
PerformingtheExercise
Placetheforearmsonthethighssothatthepalmsarefacingintowardseachother.Contractthemusclesoftheforearm,rotatingthehandsothethumbsliftupwardstowardstheforearms.Lowerthehandsslowlybacktothestartingposition,keepingtheforearmsonthethighs.
Sets and Repetitions
Perform1-3setsof15-20repetitions.