Tennis


According to data just released by the Sporting Goods Manufacturers Association (SGMA), tennis is the fastest growing sport in America among individual traditional sports with an increase in participation of 43 percent from 2000 to 2008. According to the SGMA, tennis was one of only six sports to experience participation growth exceeding 40 percent from 2000 through 2008. In November 2009 the USTA announced that tennis participation in the United States has surpassed 30 million annually.

Regardless of the athletes age, tennis is a mentally and physically demanding sport that required strength, endurance, power and eye/hand coordination. Due to the mechanics of the swing, weight of the racket and repetitive nature of the sports orthopedic injuries to the shoulder, elbow, wrist and lower back are common. A 1988 study in the American Journal of Sports Medicine reported shoulder pain in 24% of 270 players ages 12-18, that number increased to 50% in middle aged players.

Improper swing mechanics, overuse, poorly fit equipment, inadequate warm-up and poor conditioning may all contribute to tennis related injuries. Cuff performance offers a system that targets the shoulder, trunk and hips to improve strength, endurance and flexibility. Our program strives to improve posture that will give a more consistent balance point to maximize efficiency with ground stoke and serve mechanics.

Cuff Performance Foundational Program

These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance. A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form. Stick with a resistance that allows you to maintain form
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm

Cuff Performance – Year Round Training

Tennis players demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year.For each particular training phase there are specific goals:

  1. Competitive season – The goal is to increase or maintain strength and flexibility while allowing adequate recovery for optimal performance. If off season training volumes are kept constant the golfer may become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season –active rest – Following a competitive season it is imperative to get away from their sport and training for 4-6 weeks. We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport. This active rest is quickly followed by a structured off season program.
  3. Off Season Training – This is the time of year when we focus on strength, flexibility and endurance to enhance performance for the upcoming season.

Competitive Season Training Recommendations

  • Courtside – Active Warm-up - Perform 1×10 repetitions of each of the 12 CP exercises using light resistance before practice or match. Maximum of 5 times/week
  • Strength Maintenance – Perform 2×10 repetitions of the CP 12 program using moderate resistance 2x/week. Allow at least 48 hours rest following a strengthening session prior the next competitive match.

Off Season – Active rest

During this time we encourage our athletes to stay active and fit with non-tennis related activities. We recommend 4-6 weeks away from Cuff Performance training as well. This is necessary to allow full and complete recovery following a competitive season.

Off Season Training

  1. Active Warm-up – Perform 1×10 repetitions of each of the 12 Cuff Performance exercises using light resistance before workouts. Maximum of 5 times/week
  2. Strength Production – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate to heavy resistance 2-3x/week in combination with total body conditioning.

Total Body Conditioning (TBC)

It is well established in biomechanical studies that power for the tennis player is developed from the ground reaction forces generated by the legs and trunk. The shoulder and arm are simply extensions of the rest of the kinetic chain. Because of that, we understand that performance training for the tennis player must include a comprehensive strength and flexibility program for the core and lower extremity. It is amazing that many of the high level athletes that we work with can’t control their own body weight performing a proper push-up or squat. The following 8 exercises will lay down a foundation that we will continue to build upon.

  1. Push-ups – regular/modified
  2. Planks – plank-ups
  3. Dead bugs
  4. Bird dogs
  5. Trunk rotation standing
  6. Trunk rotation kneeling
  7. Squats
  8. Lunges

TBC – Competitive season

  • 2×10 repetitions 1-2 x/week

TBC – Off Season

  • 2×10-15 repetitions 2-3x/week

Shoulder Stretching

  1. Cross arm stretch
  2. Triceps stretch
  3. Sleeper stretch
  4. Thumb up back
  5. Pec stretch

Perform 2×30 second holds with each stretch before and practice or matches.