Studies by numerous scientists and experts have shown that the rapid movement of the joints allow for tennis shots with great acceleration. Some of these joint movements include flexion and extension of the elbow, internal rotation of the forearm, and flexion of the hand (on both a vertical and horizontal plane). Every coach and/or tennis fitness trainer recommends different training methods for these delicate parts of a tennis player's body. When developing new shot techniques, joints reach new angular speeds, causing them to be subject to a high level of stress. Preventative measures need to be taken to ensure that a player’s joints are in perfect working condition.
The integrity of the joints can also be maintained through regular use of the exercises below:
- "Alternate" cables (shoulders): Standing in the middle of a high cable crossover machine, grab the cable handles and pull them towards you. Holding your arms tight, bring the cable handles down alternately in front of your abdomen, beside your thighs, and behind your buttocks. Carry out 3 to 5 sets of 10 to 15 repetitions with a weight that is high enough to allow you to carry out all the repetitions in the set correctly.
- "Inside out" extension (elbow): In a standing position, hold the end of a band attached to the ground beside you with your flexed arm crossed in front of your abdomen. Sharply stretch and rotate your arm holding the end of the band above your right shoulder without twisting your chest. Carry out 3 sets of between 15 and 20 repetitions for each arm.
- Dr. Cap (wrists): Standing with your arms by your sides and a wide band (if you do not have one of these, small stationery elastic bands can perform the same function) wrapped around your fingers, "open your hand" keeping your fingers outstretched and stretching the elastic band. Carry out 3 sets of between 15 and 20 extensions for each hand.
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