Periodization Training for Tennis
Part 12

By Dr. Paul Roetert

Upper Body Exercises

Periodization training can raise your game an entire level without any changes in your strokes! In this series we are outlining the same sophisticated cross training program followed by elite American players. (To understand all the components and how they work together, see part 1 and part 2 in this series.) The last article (part 11) presented the first half of our tennis specific upper body exercises. Here are the second five.

Remember that weight training for tennis doesn't mean trying to build tremendous muscle mass. The goal is to get stronger and more powerful for tennis, increase your ability to hit the ball harder, and develop the endurance to do it consistently over long matches.

For these exercises start with light weights and 1 set of about 10-15 repetitions. Build up to 2-3 sets and increase the weights gradually. Your exercise movements should be smooth, controlled, and rhythmic.

Biceps Curl

Focus: Works the 3 main biceps muscles, the bicep brachi, brachialis, and brachioradialis.

Exercise: Stand with your feet shoulder width. Keep your elbow at your side and raise the weight upward toward your shoulder. Slowly return. Stand straight up and down from the waist, and be careful not to hyperextend or lock your elbow. Repeat for other arm.

Triceps Extension

Focus: Develops the triceps, a key serving muscle.

Exercise: Start on your back with your upper arm raised and your elbow bent 90 degrees across your body as shown. Straighten your elbow by raising your hand and the weight upward. Don't lock your elbow. Lower and repeat.

Shoulder Shrugs

Focus: Works the trapezius and scapular stabilizers. Again, these are important muscles for the serve.

Exercise: Stand with your feet shoulder width, and your arms at your sides holding the barbells. Keep your arms close to your body, raise your shoulders and roll them backwards. Slowly lower and repeat.

Shoulder Punches

Focus: Develops an important stabilizing muscle in the shoulder, the serratus anterior.

Exercise: Lie on your back with your arm extended. Keep your elbow straight, and raise your hand toward the ceiling as far as possible. Slowly return to the starting position. This is a shoulder movement. The barbell should only move about 6 inches.

Prone Flys

Focus: Another back and shoulder exercise for the posterior deltoid, the rhomboids, and the trapezius.

Exercise: Lie prone on a bench, and let your arms hang from your sides. Raise both arms until they are about parallel to the ground. Now lower slowly and repeat.