Upper Body Elastics

Key Points

• Elastics will be used based on an athlete's strength and the type of exercise they are performing
• Start off in a split squat position, using the opposite hand to the left leg, and maintain perfect postural alignment while pushing out with the hand
• Make sure not to let the arm come too far back, which can stress the shoulder; it should come back just past 90 degrees
• The great thing about this exercise in this position is that it challenges the entire body, not only helping to strengthen shoulder and chest muscles, but also improving core and leg stability
• To make the exercise more tennis-specific, rotate the shoulders and hips after pushing forward, with the opposite arm up for balance
• If you're looking for more power or stability on your forehand or backhand, this is a great exercise to perform
• Perform 3 sets of 10 to 12 repetitions
• Increase the resistance once the athlete masters it and it becomes easy
• Get into a squat position, holding the band with 1 hand, and row back, emphasizing the squeezing of the back coming together, and the cue of the elbow going straight back
• To challenge the body more, get into the split squat position
• The more in line your legs are, the more you'll have to balance to maintain the position
• For a more tennis-specific version, add in a rotation, keeping the wrist strong and bringing the elbow straight back behind you
• Loaded Rotation: Start with the right leg forward and right hand holding the band. Push and pull back in one movement, opening up as you do so
• Chest and Back Row: Row and then push, challenging the entire body including the back, core, and chest