Periodization Training for Tennis Part 10

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.

External Shoulder Rotation

Focus:…