Periodization Training for Tennis Part 9

Trunk Extensions

This installment adds basic trunk extension exercises to go with the other trunk exercises presented
in the last article.

The 3 exercises shown strengthen the muscles around the spine (erector spinae muscles). Strengthening
the trunk is a key part of the periodization training program developed by USTA Sports Science that can improve
your tennis and significantly raise your NTRP level of play without changing your strokes.

The trunk exercises are important because they can produce major power increases by keeping the upper
body synchronized with the lower body during stroke execution.

Superman

Focus: Helps prevent overuse injuries or chronic low-back pain by working the
muscles along the spinal column.

Exercise: Lie prone on the floor with your arms fully extended. Lift your
arms and legs simultaneously. Hold the superman position for one to five seconds and then return to the start position. A
variation is is to alternate lifting the right arm and the left leg, then vice versa.

Hyperextensions

Focus: Hyperextensions strengthen the erector spinae and allow the lower
back to absorb and exert great forces during the serve and the overhead.

Exercise: Lie on your abdomen on a table with the trunk and upper body hanging…