Periodization Training for Tennis
Part 7
By Dr. Paul Roetert
This article adds the free weight lower body excercises that are part of our overall weight training program.
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Lunge
Focus: A multiple joint exercise for most of the muscles in the legs and also the trunk. This is a great tennis specific movement pattern.
Starting Position: Stand with your feet 6-8 inches part, with dumbbells at your sides.
Exercise: Take a large step forward and position your body over your front leg. Your knee should go no further forward that the front edge of your shoe. Return to the starting position by pushing your weight backward and straightening your front leg. Keep your trunk erect and look straight ahead.
Variations: You can vary the exercise in 2 ways by stepping across at about a 45 degree angle or stepping directly to the to your right or left.
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Leg Raise with Cuff Weights
Focus: This is a single joint exercise for the hip flexors and quadriceps.
Starting Position: Attach the cuff weights to your ankles. Lie on your back with the elbows on the ground. The non-exercising leg is bent 90 degrees.
Exercise: Straighten your knee, tighten your thigh muscles, and raise the leg off the floor about 6-8 inches. Hold for one to two seconds and lower the leg. Relax for 3-5 seconds and go on to the next rep. Repeat with the other leg.
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Calf Raise
Focus: Develops the calf (gastrocnemius and soleus) muscles.
Starting Position: Stand with your feet about 6-8 inches apart, with dumbbells at your side.
Exercise: Keep your knees straight and trunk upright. Raise your heels off the ground until you are standing on the balls of your feet. Slowly return to the starting position. Use as large a range of motion as possible.
