Strength Training Move of the Month
Tennis, at any level, is a power sport. Many moves in tennis begin with the hips and end in the shoulders. Having strong shouders in just as important to tennis players as it is to people who participate in other “overhead” sports such as baseball, volleyball, and swimming. Incorporating shoulder strengthening exercises, specifically those that work the muscles of the rotator cuff, can help stabilize, increase strength, and prevent injuries susceptible to the shoulder joint. In fact, overuse injuries, related to the overhead throwing motions that happen numerous times during practices and games, are among the top five injuries suffered by tennis players. An easy strength training move to incorporate into an existing routine is The Medicine Ball Alphabet.
Medicine Ball Alphabet
- This can be a tricky exercise so start with a light medicine ball (2 pounds).
- Stand with feet hip width apart, slight bend at the knee, holding the medicine ball with two hands.
- Start “drawing” the alphabet one letter at a time. To do this, rotate your arms from the shoulder only (no using your biceps or back muscles). With your arms out in front of you with a slight bend in the elbow, make large full letters with a big motion so that your shoulders get lots of work. Your letters should not go higher than your head or lower than your waist.
