Strength Training For Tennis Players

Summary

The video provides a comprehensive approach to preventing wrist injuries for tennis players, whose wrists endure tremendous stress. It outlines proprioceptive exercises like joint mobility and nerve glides, followed by two types of strengthening: lifting weights to target muscles and end range conditioning to strengthen tendons. The proprioception section aims to improve communication between joints/nerves and the brain to address underlying issues causing pain. The strength sections make muscles, tendons and wrists more injury-resistant while also potentially improving flexibility.

Takeaways

• 😀 Wrists are commonly injured in tennis due to high stress
• 👍 Preventative exercises can reduce wrist injury risk
• 🤲 Do sensory work and joint mobility warmups before playing
• ✋ Strengthen wrist muscles and tendons to make them injury resistant
• 🖐 Work on end range conditioning to improve flexibility and strength
• 🤚 Alternate between muscle focused and end range strength training
• 👐 Median, radial and ulnar nerves impact wrist and hand function
• 👋 Mobility exercises can free up restrictions in nerves
• 🖖 Vision training can help players improve performance
• 👌 A full coaching program is available to help experienced players advance

Q & A

What are some of the most commonly injured parts of the body for tennis players?

The wrists are one of the most commonly injured parts of the body for tennis players, even high-level players with good technique. This is because the wrists have to deal with a tremendous amount of stress when playing tennis.

What is the purpose of doing sensory work for injury prevention?

Sensory work involves applying sensation to an area which sends sensory information back to the brain to a specific part. This helps wake things up and prepare that part of the brain for movement.

What are some examples of exercises to strengthen muscles for injury prevention?

Some examples given in the video are exercises for pronation, supination, wrist flexion, wrist extension, and radial deviation using a weighted bar or dumbbell. Aiming for 10-15 reps of eccentric strength training is recommended.

What is the purpose of end range conditioning exercises?

End range conditioning exercises help strengthen tendons and muscles in their maximum range of motion. This helps bulletproof the body against injuries.

How often can you train the wrists with these injury prevention exercises?

The video recommends being able to train the wrists with these exercises 5-6 days a week because the wrists tend to recover quickly and don't get too fatigued compared to bigger muscle groups like legs.

What should you avoid when working on nerves?

When working on nerves, you want to avoid going to maximal tension. Think of gentle mobilizations, stopping around a 3/10 tension.

What is an isometric contraction?

An isometric contraction is when a muscle contracts but doesn't change length. For example, when pushing against an immovable resistance.

What is the purpose of the free vision program offered?

The free vision program aims to help tennis players improve visual skills like reaction time, ball tracking, timing and focus which are critical for performance.

What types of training does the full coaching program provide?

The full coaching program provides brain-based training to improve vision, coordination, strength, flexibility and power - all key things that allow a player to reach higher levels.

How can you get a consultation about the coaching program?

Clicking the link in the description allows you to fill out a survey which will determine if you're a good fit for the program, and guide you to schedule a consultation call if so.