Periodization Training for Tennis Part 7

This article adds the free weight lower body excercises that are part of our overall weight training program.

Lunge

Focus: A multiple joint exercise for most of the muscles in the legs and
also the trunk. This is a great tennis specific movement pattern.

Starting Position: Stand with your feet 6-8 inches part, with dumbbells
at your sides.

Exercise: Take a large step forward and position your body over your
front leg. Your knee should go no further forward that the front edge of your shoe. Return to the starting position
by pushing your weight backward and straightening your front leg. Keep your trunk erect and look straight ahead.

Variations: You can vary the exercise in 2 ways by stepping across at
about a 45 degree angle or stepping directly to the to your right or left.

Leg Raise with Cuff Weights

Focus: This is a single joint exercise for the hip flexors and
quadriceps.

Starting Position: Attach the cuff weights to your ankles. Lie on your
back with the elbows on the ground. The non-exercising leg is bent 90 degrees.

Exercise: Straighten your knee, tighten your thigh muscles, and raise the leg off the floor about 6-8 inches. Hold…