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...

The Trunk Here is a series of trunk exercises developed by USTA Sports Science as part of the weight training component in our complete periodization training program. A strong trunk--the abdominals, plus the side and back muscles (technically the obliques...

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...

Strength Training Tennis is a rapid, dynamic sport that requires powerful, repeated muscle contractions. For this reason our approach to tennis conditioning uses dynamic strength training. This includes the use of free weights, such as dumbbells and barbells, medicine balls,...

This article outlines the second half of the tennis specific stretching program developed by USTA Sports Science for players at all levels. In the last article we covered stretches for the arms, shoulders, and torso. This article outlines the stretches...

In the last article I outlined the tennis specific warm-up the USTA has developed for players at all levels. This dynamic warm-up prepares your body to stretch on a regular basis, a key to playing your best and avoiding injury....

Tennis demands proper warm-up and flexibility training for all areas of the body. Put simply, a great warm-up and regular tennis specific stretching play a critical role in peak performance and injury prevention. In this third article I want to...

In this series I offer players at any level a totally different approach to improving their tennis game, without making any changes in stroke or technique. Periodization training could raise your game 10% by improving overall tennis conditioning. Physical training...

More Ball and Racquet Drills This article presents more ball and racket drills for use in your Periodization Training program. These are high intensity, explosive drills that train you for the bursting movements of actual competitive play, part of the...

A key aspect of periodization training is doing drills that mimic the patterns of movement in matches. This trains you anerobic energy system so you can burst to the ball, execute a high level stroke, change directions, and then burst...

More Quickness and Agility Drills Tennis matches are made up of a long series of short energy bursts, up to 500 in a single match. An average point lasts 5 to 10 seconds, with up to 5 sudden changes in...

Quickness and Agility Drills Two key components in periodization training are aerobic and anaerobic training. Most people understand the concept of aerobic training - sustained, rhythmic exercise that elevates your heart rate and keeps it there for a certain period....

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...

Upper Body Exercises 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...

Upper Body Exercises Periodization training means learning to train very specifically for tennis, and also, timing the training so a player peaks at targeted times for specific competitions. This could be Wimbledon, a USTA league season, or your club championship,...

What's the fastest way to make a real jump in your level of play? You've taken lessons, dissected your technique, maybe you've read every lesson in the Tennisplayer lesson archive. But are you ready to try a completely different approach...

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...