Short video featuring several basic injury prevention exercises for tennis players. Presented by iTPA Executive Director Dr. Mark Kovacs. Watch in HD!
The Prone Scapula Retraction exercise is a very beneficial exercise for tennis athletes. The athlete faces the ground in a pushup position and slowly squeezes the shoulder blades together as demonstrated in the video. The purpose of this exercise is to help develop strength and stability in the muscles surrounding the scapula. These muscles are very important for tennis athletes to help in the prevention of shoulder related injuries. These smaller muscles that help to stabilize the scapula (shoulder blade) are very important because if they are not strong and stabilized, the smaller muscles of the rotator cuff become over active and end up performing more work than they can handle. Remember that the shoulder is a complex joint and to protect the shoulder it is important to work on improving strength, stability as well as the endurance of the muscles surrounding the joint.
For the beginner tennis player, 1-2 sets of 10 repetitions will be challenging. As the athlete develops more strength and stability this can be increased to 2-4 sets of 10-15 repetitions. It would be recommended to rest at least 60 seconds between sets.
Coach Rich Lansky, an iTPA Certification Commissioner and a top tennis performance specialist, shares a technique lesson on how to correctly perform the Romanian Deadlift (RDL). The RDL is one of the best exercises to improve hamstring and glute strength/stability and is very important to offset the typical imbalances seen in many tennis athletes (i.e. overdeveloped muscles on the front of the lower body - hipflexors and quadriceps). Coach Lansky shows us in the video some important concepts to remember when performing one of the most important, yet poorly executed, exercises for the tennis athlete. Coach Lansky is one of top sports performance coaches in the industry and is an International Level Weightlifting Coach with a strong background training tennis athletes from junior to professional level. Coach Lansky can be reached at (www.sportsperformance.com).
Todd Ellenbecker Video: Advice to Fitness Trainers & Other Healthcare Providers with Limited Background In Tennis
Todd Ellenbecker, DPT, CTPS, CSCS (chair of the ITPA Certification Commission and also the Director of Sports Medicine for the ATP World Tour), provides a short video and advice for strength & conditioning professionals, athletic trainers, physical therapists or other healthcare providers who may currently work with tennis athletes or who would like to work with tennis athletes in the future. Check out the short video and please share with any professional who tests, trains or treats tennis athletes at any age or level. The ITPA is recognized by the Board of Certification, Inc. to offer continuing education for Certified Athletic Trainers.
Dr. Neeru Jayanthi (Director of the Tennis Medicine program at Loyola University Stritch School of Medicine and member of the ITPA Cerification Commission) provides a great review of some of his research analyzing injury risk in junior tennis players. He discusses information that he and his research team found from a series of studies looking at US Junior tennis players who play competitive sectional and national tournaments. The data provides some unique insights. Some of the areas discussed in this 5 minute video are:
Understanding recovery for tennis is just as important as understanding how best to train. Below is a short video clip from ITPA Certification Commission and Director of Sports Medicine for the ATP World Tour Dr. Todd Ellenbecker discussing recovery for tennis. Also, take a look at a major project conducted by the United States Tennis Association Sport Science Committee reviewing Tennis Recovery, http://www.usta.com/tennisrecovery, which has a highly referenced scientific document of nearly 400 pages and also a short summary booklet aimed at the coach, parent or player.
The ITPA certifications have specific areas focused on fatigue and recovery. Register for ITPA certification today!