Periodization Training for Tennis
Part 9

By Dr. Paul Roetert

Trunk Extensions

This installment adds basic trunk extension exercises to go with the other trunk exercises presented in the last article.

The 3 exercises shown strengthen the muscles around the spine (erector spinae muscles). Strengthening the trunk is a key part of the periodization training program developed by USTA Sports Science that can improve your tennis and significantly raise your NTRP level of play without changing your strokes.

The trunk exercises are important because they can produce major power increases by keeping the upper body synchronized with the lower body during stroke execution.

Superman

Focus: Helps prevent overuse injuries or chronic low-back pain by working the muscles along the spinal column.

Exercise: Lie prone on the floor with your arms fully extended. Lift your arms and legs simultaneously. Hold the superman position for one to five seconds and then return to the start position. A variation is is to alternate lifting the right arm and the left leg, then vice versa.

Hyperextensions

Focus: Hyperextensions strengthen the erector spinae and allow the lower back to absorb and exert great forces during the serve and the overhead.

Exercise: Lie on your abdomen on a table with the trunk and upper body hanging off the end. Place your hands behind your head. Have a partner hold your lower body down. From a lowered starting position, raise the upper body upward until it is in line with your legs or higher until you feel tightness in your back. Now lower the upper body to about a 30 degree angle and repeat.

Reverse Hyperextensions

Focus: Hyperextensions help prevent back injuries and chronic back pain.

Exercise: Lie face down on a table and let your legs hang off the end. Keep your feet together and raise and lower your legs slowly.