Increase Tennis Serve Velocity Program 3 of 5: Elastic Tubing Shoulder Exercise

Series 3/5: ⬆️ serve velocity collab with @theprehabguys

A randomized study conducted by Fernandez-Fernandez & Ellenbecker et al examined the effects of a strengthening program on serve velocity in youth tennis players (n=30). The program was 3x/wk for 6 wks w/ each session approx. 1 hr. Sessions comprised core strength, elastic resistance & medicine ball exercises which were preceded by dynamic warm-up & ended w/ routine stretching. Both groups received similar training paradigm, but the training group participated in longer training sessions.

Results: Significant improvement in serve velocity for the training group vs control group & significant improvement in external & internal shoulder range of motion in both groups.

Clinical Bottom Line: A short-term training program can help the youth tennis player develop appropriate strength gains w/ minimal, portable & relatively inexpensive equipment to ⬆️serve velocity & ⬇️risk of shoulder injury reflected by an ⬆️in external/internal range of motion.

An all-encompassing program for the 🎾 player is imperative & should include exercises that combine core stabilization/strengthening, elastic resistance exercise for rotator cuff & scap stabilizing musculature, & upper body plyometric exercise via med ball throws focusing on primary muscle groups & stabilizers involved in tennis specific movement patterns.

If not familiar w/ correct positioning during each exercise it is recommended to execute these exercises w/ a physical therapist or strength coach who has knowledge in biomechanics.

Step 3 Elastic Tubing

Parameters:
✅Stand at a distance from wall that is sufficient to cause fatigue at 20 reps (adjust tension in elastic tubing by using greater elongation during exercise to resistance or change to a greater resistance band)
✅2 sets of 20 reps, 45 sec rest b/w sets
✅Each rep is performed for 3 sec (1 sec concentric & 2 sec eccentric)

Exercises:
1️⃣Triceps Press Down
2️⃣Rowing
3️⃣ER w/ shoulder flexion at 90°
4️⃣IR w/ Shoulder flexion at 90°
5️⃣ER w/ shoulder abducted at 90°
6️⃣IR w/ shoulder abducted at 90°
7️⃣Shoulder Scaption
8️⃣D1 Extension-D2 Flexion
9️⃣Reverse Throw
🔟Forward Throw
11. Wrists flex/ext

Citation:
1)Fernandez-Fernandez, J., & Ellenbecker, T. (2013). Effects of a 6-week junior tennis conditioning program on service velocity. Journal of sports science & medicine, 12(2), 232.
Chicago

Скачать видео