Periodization Training for Tennis
Part 13
By Dr. Paul Roetert
Forearm and Wrist
Periodization training can raise your game an entire level without any changes in your strokes! In this series we are outlining the same sophisticated cross training program followed by elite American players. (To understand all the components and how they work together, see part 1 and part 2 in this series.)
Remember that weight training for tennis doesn't mean trying to build tremendous muscle mass. The goal is to get stronger and more powerful for tennis, increase your ability to hit the ball harder, and develop the endurance to do it consistently over long matches.
Strength and flexibility in your forearm and wrist are critical for tennis for two reasons: to play better tennis and to prevent injury. This article presents wrist and forearm strengthening program that the USTA has developed specifically for competitive tennis players. These aren't the customary exercises you see in a weight room. These exercises are part of our overall tennis specific strengthening and periodization training program designed to help you raise your level of play without making changes in your strokes.
The overall program combines warmup, flexibility and strength training, and aerobic and anaerobic exercise. Check it out if you are interested in improving your competitive results in a new way that's also great for your health!
For each of the following exercises, start with 1 to 2 sets of 10-15 reps. You will increase the resistance and lower the reps in later phases of the training.
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Wrist Curls: Extensors
Focus: Develops the wrist and finger extensor muscles.
Exercise: Sit and rest your forearm over your knees. Hold the barbell with your palm down. Now, slowly curl your wrist and hand upward, moving only at your wrist, not your elbow. Slowly lower the weight and repeat.
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Wrist Curls: Flexors
Focus: Develops the wrist and finger flexor muscles.
Exercise: From the same position as above, turn your hand over with your palm now facing upward. Slowly curl your wrist and hand upward, moving only at your wrist, not your elbow. Slowly lower the weight and repeat.
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Forearm Pronation
Focus: Develops the forearm pronators.
Exercise: Sit with your forearm resting on your knee with your palm up holding the barbell at one end, so that it is horizontal. Slowly raise the weight by rotating your forearm until the barbell is vertical. Lower and repeat.
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Forearm Supination
Focus: Develops the forearm supinators.
Exercise: From the same position as shown in the previous exercise, turn your hand over with the palm facing downwards, still holding the barbell at one end, so that it is horizontal. Slowly raise the weight by rotating your forearm until the barbell is vertical. Lower and repeat.
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Radial Deviation
Focus: Develops the muscles that stabilize the wrist during tennis.
Exercise: Stand with your arm at your side and grasp the barbell at one end so that it points in front of you. Your thumb should point straight ahead. Now slowly raise and lower the weight. The movement is at the wrist, not the elbow or the shoulder.
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Ulna Deviation
Focus: Develops the muscles that stabilize the wrist during tennis.
Exercise: Stand with your arm at your side and grasp the barbell at the other end, so that it now points behind you. Your thumb should still point straight ahead. Now slowly raise and lower the weight. The movement is at the wrist, not the elbow or shoulder.
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Grip Strengthening
Focus: Develops the forearm, wrist and hand muscles used in gripping the racket.
Exercise: Hold a tennis ball in the palm of your hand. Squeeze firmly and hold. Release and repeat until you can feel fatigue in your arm muscles.
