Tennis Fitness — Resistance Band Part 1 | Essential Tennis Videos

In this video certified personal trainer Steve Beck shows us some great rotational exercises that we can do with resistance bands! These exercises will help you build strength, add power to your tennis game, and probably most importantly of all help insulate your body against possible injury. That’s what tennis fitness is all about: playing at a higher level while increasing the length of your career by being stronger and healthier! The exercise band that we used can be found at any sporting goods store, or even cheaper at Amazon.com.

Absolutely, having access to machines like that is awesome. FYI the bands can be adjusted for different resistances as well (different thicknesses, and you can combine them too). Plus, the bands are 100% portable which is a big benefit over the machines if you travel a lot or don’t want to spend the money for equipment.

Great to hear that you’re seeing the results out on the court! That’s absolutely the whole purpose of these videos, to show people exercises that they can do to actually improve their tennis game! Keep up the good work, Juan.

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Hey guys, I noted that we did not provide enough detail on the sets/reps that are recommended for this exercise. I would start with two sets of eight repetitions per side, making sure to use an explosive movement that starts from the legs and transfers through the hips and the core into the arms. This is not a ‘pressing’ movement per se, but a dynamic power move. Only hold the band extended for half a second and allow the core to engage to resist the bands movement back toward the anchor point. After mastering the movement, you can begin adding volume in the form of more resistance and another set. Try and work your way up to three sets of ten repetitions per side and you should see great benefits from this.

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The idea of resistance bands is fine, but could be much better defined and refined. I’ve been doing resistance band exercises for several months with great success. Start with a resistance tubing set with a door anchor band and a medium-heavy band that with round handles.. (~$10 Amazon).

* For topspin, place the anchor just below a bottom door hinge, flat shots anchor in the middle, slice anchors above the top hinge. Then close the door. * Do a ground stroke pulling forward on the band as you turn your core and at the same time straighten up your knees so at the end of the stroke your right foot should barely unweight to the forward pointing left foot. (DO NOT leave pressure on your right foot or you can start to twist your knee — ouch. This movement from the outside to inside foot may be one key to Federer’s largely injury free career). * In the process of straightening up, you may also note that there may be some lateral movement of your core, parallel to the door. This is a rebound movement to help you back to the mid court for the next shot or forward for a volley. This lateral movement can actually add some lateral spin to your topspin shots to further befuddle opponents… Basically, you are doing a topspin forehand ground stroke. I do 25 reps, then switch to do the same with my open stance backhand topspin movement. Don’t leave anything out of any stroke, it’s all important stuff — as much as you are exercising and strengthening your game, you are also generating muscle memory for the all important open stance ground strokes. Hence all the details of following the pretend ball, weight shift, etc. etc.

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