Tennis Anatomy by E. Paul Roetert

Author:E. Paul Roetert
Language: eng
Format: epub
Publisher: Human Kinetics, Inc.

Execution

Stand holding a 4- to 6-pound (2 to 3 kg) medicine ball overhead in both hands. Your feet are shoulder-width apart, and your core is tight and stable. Face a partner or a wall approximately 10 feet (3 m) away.

Step forward, and toss the medicine ball from the overhead position.

Repeat for 30 seconds.

Muscles Involved

Primary: Latissimus dorsi, triceps brachii

Secondary: Transversus abdominis, serratus anterior, erector spinae (iliocostalis, longissimus, spinalis), gluteus maximus

TENNIS FOCUS

This is a great full-body exercise with an emphasis on the core. Even so, this exercise does recruit muscles from the lower body, generating ground reaction forces that move up through the kinetic chain via the core muscles and are finally released through the upper extremities when the medicine ball is released. Because the serve is arguably the most important shot in tennis, the muscles involved in this exercise are vitally important in a comprehensive training program.

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