Quantcast
nodot nodot
Wild Cards
March 2006 Article

Latest Wild Cards Article

Wild Cards Archives:
2004 - 2014
1998 - 2003

Tennis Server
HOME PAGE

Do You Want To Be A Better Tennis Player?

Then Sign Up For A Free Subscription to the Tennis Server INTERACTIVE
E-mail Newsletter!

You will join 25,000 other subscribers in receiving news of updates to the Tennis Server along with monthly tennis tips from tennis pro Tom Veneziano that won't be found on the web site.
 
Best of all, it is free!

Player Profiles:
 
Top Pros (Women)
tennis ball Serena Williams
tennis ball Maria Sharapova
tennis ball Simona Halep
tennis ball Petra Kvitova
tennis ball Ana Ivanovic
tennis ball Agnieszka Radwanska
tennis ball Eugenie Bouchard
tennis ball Caroline Wozniacki
tennis ball Angelique Kerber
tennis ball Dominika Cibulkova
 ... more profiles
 
Top Pros (Men)
tennis ball Novak Djokovic
tennis ball Roger Federer
tennis ball Rafael Nadal
tennis ball Stanislas Wawrinka
tennis ball Kei Nishikori
tennis ball Andy Murray
tennis ball Tomas Berdych
tennis ball Milos Raonic
tennis ball Marin Cilic
tennis ball David Ferrer
 ... more profiles
 
Tennis Features Icon TENNIS FEATURES:

BETWEEN THE LINES - Ray Bowers takes an analytical and sometimes controversial look at the ATP/WTA professional tour.
 
PRO TENNIS SHOWCASE - Tennis match reports and photography from around the world.
 
TURBO TENNIS - Ron Waite turbocharges your tennis game with tennis tips, strategic considerations, training and practice regimens, and mental mindsets and exercises.
 
TENNIS ANYONE? - USPTA Pro John Mills' quick player tip.
 
WILD CARDS - Each month a guest column by a new writer.
 
TENNIS SET - Jani Macari Pallis, Ph.D. looks at tennis science, engineering and technology.
 
MORTAL TENNIS - Greg Moran's tennis archive on how regular humans can play better tennis.
 
MENTAL EQUIPMENT - Explore the mental side of the game with Dr. John Murray.
 
TENNIS WARRIOR - Tom Veneziano's Tennis Warrior archive.
 
HARDSCRABBLE SCRAMBLE - USPTA pro Mike Whittington's player tip archive.
 
TENNIS EQUIPMENT TIPS.

Tennis Community Icon TENNIS COMMUNITY:


Tennis Book, DVD, and Video Index
 
Tennis Server Match Reports
 
Editor's Letter
 
Become a Tennis Server Sponsor

Explore The Tennis Net Icon EXPLORE THE TENNIS NET:

Pro Tennis Calendar & Event Links
 
Tennis News and Live Tennis Scores
 
Tennis Links on the Web
 
nodot
Wild Cards
 
Green Dot
 
Tennis Warehouse Logo
 
Green Dot

 
nodot
Combat the 'Imbalances' of Tennis Through Smart Training
by LaRue E. Cook, BS, MHA, JD, CPT

How many of you have watched a professional tennis match and witnessed what I like to call "the Popeye arm" on some of the players? This is where the player has one HUGE racquet arm, and a normal-sized non-racquet appendage. What causes this? The repetitive hitting of the tennis ball, and the amount of force required to play tennis causes the muscles in the racquet arm to "hypertrophy." Hypertrophy means to increase in size. While this imbalance may be most recognizable by the difference in the size of the forearm on your racquet arm, the truth is that this and other less obvious muscular imbalances can be the result of playing your sport. The dominant side of the body (the racquet side) could become stronger from hitting all of those tennis balls. Or, it's possible that certain muscles on the dominant side of your body can become tighter and less flexible as they become bigger or stronger. For example, there may be some strength disparity in the biceps, or shoulder muscles of your racquet arm as compared to your non-racquet arm. Or, perhaps one set of muscles on your dominant side, such as in your lower back, may become tighter as compared to those on the other side.

In addition to the obvious cosmetic effects (such as with the overdeveloped forearm) that some of these muscular imbalances may cause, they can also have an effect on your athletic performance and risk for injury. For instance, the relative underdevelopment of your non-dominant side could mean reduced production of power on some of your strokes, or could subject you to possible muscle strains. So what's a tennis player to do? The answer is to adjust your training to account for and help counteract these imbalances. Here are two examples of training techniques that I use with my clients to help them maintain or achieve muscular balance.

Work the Muscle and Its Opposing Muscle

After spending countless hours in the gym, I've witnessed many exercisers who favor certain muscles when working out, and ignore their opposing muscles. For example, they'll work on the bench press for their chest, and then forget about exercises for their back. This tendency can actually help exacerbate any imbalances that might already be there from their participation in sports or other activities such as work. So, when you're working out, make sure that, in addition to working the target muscles that you're exercising, you also work their opposing muscles. For example, in addition to performing a bicep curl exercise, don't forget to work your triceps muscles (e.g. a triceps press). Or, while doing a leg extension for your quadriceps muscles (in front of the thigh), do a leg curl exercise for the hamstrings or rear thigh. Following your abdominal crunch exercises with some lower back strengthening exercises (e.g. back extensions) will help you maintain good core muscle balance. This way, if you have some inherent imbalances from your sport or other activities, you're taking steps to counteract them in the gym.

Increase the Number of Repetitions on the Non-Dominant Side

This is a technique that I use with many of my clients who play sports. Since their dominant side will generally get most of the physical work during the course of their athletic activity, I make a point to work their non-dominant side harder during workouts. Here's what I do. If I have a client perform an exercise with their dominant side for say 12 repetitions, I then have them perform the same exercise with more repetitions (say 15 - 17 repetitions) on the non-dominant side. While this may not seem like a lot to you, over time this increased work on the non-dominant side will help to even-out the strength between the two sides, and combat some of these imbalances.

Recognizing any imbalances that you might have, and taking some simple steps to counteract them will help you maintain body symmetry, improve your athletic performance, and reduce the risk for injury.

As with all forms of exercise, you should consult with your physician or healthcare professional, before undertaking any of the fitness training discussed in this article. Any application of the techniques, ideas, and suggestions in this article is at the reader's sole discretion and risk.


LaRue E. Cook is a certified personal trainer, and tournament and league tennis player with over twelve years' training experience. He uses his "Tennis Fitness" program to train tennis players of all levels, including several nationally, and regionally ranked juniors, adult league players, and those new to tennis. To find out more about his training services, or information on his Special Report on Shoulder and Core Muscle Strengthening for Tennis Players visit www.tennisfitness.net.

If you wish to provide a comment to the author of this Wild Cards column, please use this form. Tennis Server will forward the comment to the author.

Green DotGreen DotGreen Dot

Wild Cards Archives:
1998 - 2003 | 2004 - 2014


If you have not already signed up to receive our free e-mail newsletter Tennis Server INTERACTIVE, you can sign up here. You will receive notification each month of changes at the Tennis Server and news of new columns posted on our site.

This column is copyrighted by the author, all rights reserved.


 

nodot
nodot
Google
Web tennisserver.com
nodot nodot
The Tennis Server
Ticket Exchange

Your Source for tickets to professional tennis & golf events.
 
Barclays ATP World Tour Finals Tennis Tickets 11/7-11/14
 
Davis Cup Finals: France vs Switzerland Tennis Tickets 11/21
 
Chris Evert Pro-Celeb Tennis Classic Tickets 11/22-11/23
 
2015 BNP Paribas Open Tickets Indian Wells 3/11-3/22
 
2015 Miami Open Tennis Tickets 3/23-4/5
 
2015 US Open Tennis Tickets 8/31-9/13
 

 

Tennis MindGame

 
Popular Tennis books:
 
Smart Tennis by John Murray
 
Winning Ugly: Mental Warfare in Tennis-Lessons from a Master by Brad Gilbert, Steve Jamison
 
The Best Tennis of Your Life: 50 Mental Strategies for Fearless Performance by Jeff Greenwald
 
The Inner Game of Tennis by W. Timothy Gallwey
 
Most Recent Articles:
 
December 15, 2014 Between The Lines: Player of the Year 2014 by Ray Bowers.
 
Tennis Warrior: The Racket-Back Myth by Tom Veneziano.
 
November 2014 Tennis Anyone: Coil by John Mills.
 
November 2014 Turbo Tennis: Double Your Pleasure by Ron Waite.
 
November 11, 2014 Between The Lines: Woman of the Year 2014 by Ray Bowers.
 
October 2014 Wild Cards: Roger Rolls Through 300; Serena Wins First Championship In Cincinnati by Vince Barr.
 
Tennis Warrior: Five Powerful Tennis Concepts by Tom Veneziano.
 
October 2014 Tennis Anyone: Why Can I Not Poach? by John Mills.
 
October 2014 Turbo Tennis: Momentum Revisited by Ron Waite.
 
August 2014 Wild Cards: The Tennis Round Table: Interviews With Jim Courier, Todd Martin & Mark Philippoussis in Arizona by Vince Barr.
 

 

 

 

 
 
Featured events in the Tennis Server Ticket Exchanges:
 
  Featured Tickets:
BNP Paribas Open Tickets Indian Wells CA Tennis Garden
Miami Open Tennis Tickets Miami Key Biscayne FL Crandon Park Center
 

  Featured Tickets:
Western & Southern Open Cincinnati Tennis Tickets Session 1 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters
Western & Southern Open Cincinnati Tennis Tickets Session 2 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters
Western & Southern Open Cincinnati Tennis Tickets Session 3 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters
Western & Southern Open Cincinnati Tennis Tickets Session 4 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters

  Featured Tickets:
US Open Tennis Tickets Men's Final Session 26 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Women's Final Session 25 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Men's Semifinals Session 24 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Women's Semifinals Session 23 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Men's Quarterfinals Session 22 New York City NYC NY Flushing Meadows Corona

  Featured Tickets:
Sony Open Tennis All Session Strip Tickets Miami Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 1 Tickets Miami Men's & Women's Singles Qualifying Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 2 Tickets Miami Men's & Women's Singles Qualifying & Women's Singles 1st Round Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 3 Tickets Miami Men's & Women's Singles 1st Round Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 4 Tickets Miami Men's & Women's Singles 1st Round Key Biscayne FL Crandon Park Center

  Featured Tickets:
US Open Tennis Tickets Session 7 Second Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 6 Men's First Round Women's Second Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 5 Men's First Round Women's Second Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 4 Opening Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 3 Opening Round New York City NYC NY Flushing Meadows Corona

 
 
"Tennis Server" is a registered trademark and "Tennis Server INTERACTIVE" is a trademark of Tennis Server. All original material and graphics on the Tennis Server are copyrighted 1994 - by Tennis Server and its sponsors and contributors. Please do not reproduce without permission.

 

Tennis Server
Cliff Kurtzman
Editor-in-chief
2323 Clear Lake City Boulevard
Suite 180-139
Houston, Texas 77062-8120
Phone: (281) 480-6300
Fax: (281) 480-7715
Online Contact Form
How to support Tennis Server as a Sponsor/Advertiser
Tennis Server Privacy Policy