Tennis Anatomy by Paul Roetert;Mark Kovacs

Author:Paul Roetert;Mark Kovacs
Language: eng
Format: mobi, epub
Published: 2011-06-30T09:46:00+00:00

Figure 5.1 Muscles of the back: trapezius, rhomboid major, latissimus dorsi, infraspinatus, teres minor, teres major, and erector spinae.

Two important muscle groups in the lower back include the multifidus and quadratus lumborum (figure 5.2), which are important for spine stability. Also important, particularly for tennis players, is the psoas major, which connects the lumbar spine to the hip flexors.

Figure 5.2 Multifidus and quadratus lumborum.

Tennis Strokes and Back Movement

During the serve, the loading phase (backswing) puts the back into a hyperextended and rotated position. This position puts a lot of stress on the muscles and the surrounding joints of the back. This is a major reason to strengthen both upper and lower back muscles. Tennis is a sport of emergencies. There are frequent stops and starts, lunges for balls almost out of reach, and changes of direction several times per point. All of these motions place heavy demands on the body, especially the back. Combine this with the fact that many players neglect to train the back, at least to the same extent as the muscles in the front of the body, and you can see how players set themselves up for injuries or poor performance. The exercises outlined in this chapter help strengthen the back muscles, with a particular focus on those muscles involved in the follow-through of the serve and forehand and the muscles that are the prime movers of the one- and two-handed backhand in the acceleration (forward) swing. Because the back is critical in transferring forces from the lower to the upper body as part of the kinetic chain, rotational exercises are also recommended and included.

Exercises for the Back

Back exercises should be done regularly. Muscular balance is very important for tennis players. Since the muscles on the front of the body-the chest and front of the shoulder-are typically stronger in tennis players because of the repeated actions of these body parts during the strokes, the back musculature requires particular attention. Perform back exercises several times a week, with a day of rest in between sessions. Proper technique is very important; therefore, we recommend consulting a certified strength and conditioning specialist who is knowledgeable in tennis. When using equipment, perform two or three sets of 10 to 12 repetitions. Many exercises can be performed using your own body weight or with medicine balls. Medicine ball exercises are full-body exercises that incorporate rotational movements and so are very tennis specific. Even though tennis often requires the back muscles to act eccentrically, we recommend starting a strength and conditioning program for the back with concentric exercises to develop a strong baseline of strength. A strength and conditioning coach can tell you when to start incorporating eccentric strength exercises into your individual program.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.