Periodization Training for Tennis
Part 10
By Dr. Paul Roetert
Rotator Cuff Program
The rotator cuff muscles are so important in tennis that they get their own special series of exercises in our training program. The rotators are key to the serve, but also to groundstrokes. They are often an area of injury to both high level and recreation players. These exercises are designed to improve your strokes and reduce your chance of getting a rotator cuff injury.
Remember, we are building a complete conditioning program - these exercises should be combined with the other strength work, stretching, aerobic work, and on court training outlined in this series. We are creating a periodization training program designed to help you peak for competition no matter what your level of play.
Be careful as you develop these exercises! These are small muscles. Start with 1-2 pound weights, and do 2-3 sets of 12-15 repetitions. Using too much weight may cause you to compensate with other larger and more developed surrounding muscles.
What follows are 5 very specific rotator cuff exercises that will make a difference in your tennis game. To prevent imbalance, do them on the opposite side, and not just with the racket arm side as shown.
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External Shoulder Rotation
Focus: Develops rotator cuff strength.
Exercise: Lie on your left side with the right arm at your side. The right elbow is bent at about a right angle and fixed to your side. Slowly raise your hand until your forearm is just short of vertical. Lower slowly to the starting point and repeat.
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Prone Extension
Focus: This exercise works the shoulder external rotators, scapular stabilizers, and the posterior deltoid.
Exercise: Lie on your stomach on a table with the arm hanging down toward the floor. The thumb is pointed outward. Raise the arm straight back toward the hip. Slowly lower the arm and repeat. Don't raise the arm forward toward the head.
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Prone Horizontal Abduction
Focus: This exercise works the rotator cuff, the rhomboids, trapezius, and posterior deltoid.
Exercise: Lie down on your stomach on a table with the arm hanging straight down toward the floor and the thumb pointing outward. Raise the arm to the side to a 90-degree angle, roughly parallel with the floor. Lower it to the starting position and repeat.
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External Shoulder Rotation
Focus: This exercise develops the shoulder external rotators.
Exercise: Kneel with your arm on an incline bench. Your elbow is bent 90 degrees, and the upper arm is parallel to the ground. Keep your elbow at a right angle, and raise the forearm until it points at the ceiling. Slowly lower it to the starting position.
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Scaption or Empty Can
Focus: this exercise works the deltoid and the supraspinatus.
Exercise: Stand with the elbow straight, your arm straight, and the thumb pointed to the ground. Raise the arm to shoulder level on a diagonal plane - not straight in front of you, but somewhat to the side. Slowly lower and repeat. Be careful NOT to raise the arm past shoulder level.
