Resistance Training

Tennis players will also encounter sport-specific injuries and other muscular problems, such as hamstring - or rotator cuff injuries, that can cut the player’s season short. Exercises presented in this section can be used to design an efficient strength & conditioning programs by picking from a variety of pre-categorized exercises. If you would like us to design a customized training program or work with one of our conditioning coaches contact us now!

Jump Shrug
Bend knees and hips so barbell touches mid-thigh.
Bend knees and hips so barbell touches mid-thigh. Keep shoulders over the bar with the back straight. Jump upwards and shrug the shoulders towards the ears while keeping the arms straight at all times. Barbell catapults upward all the way to chest.
Good Morning
Position barbell on top of the upper trapezius, just behind the head on top of the shoulder blades. Bend knees slightly, grab the bar outside shoulders and flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back. Slowly return to starting position and repeat.
Russian Lean
Person A knees on the floor in upright position, keeping legs close together at all times. Person B keeps lower legs of person A on the floor throughout entire motion. Person A slowly leans forward, back remains straight, until lean can not longer maintained and upper body falls towards the ground...
Chin Up
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar. If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two...
Split-Stance Jump Press
From a front squat position step into a lunge
From a front squat position we step into a lunge – eccentric phase is slow (strength component). Then we step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component). Then we step into...
Push Press
Position bar on top of chest, elbows high facing forward. Retract head back slightly. Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Push head through arms so that...
Back Squat
From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by...
Step Up
In erect body position, back is straight, push through the heel of elevated leg
In erect body position, back is straight, push through the heel of elevated leg until leg is straight (don't lock knee). Slowly return to starting position and repeat.
Jump Pull Ups
Jump upwards towards the pull-up bar
We start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position. Can only be performed correctly with great upper-body (trunk) stability capability...
Deadlift to Pull
Deadlift
Slightly bend knees and flex hips to about 90˚, lean back keeping the weight on the heels, head looks up and chest is pushed out so that the back is completely straight. Exercise is completed in two pulling phases; first phase is slow, second phase explosive. First phase slowly elevates the bar...