Instructions

Always consult your physician before performing any physical activity. Recommended for tennis players over 14 years old. Tennis players under 18 years of age should use under strictadult supervision.

INTRODUCTION

A proper conditioning program begins with a slow, controlled and repetitive resistance training program which should mirror the entire movement patterns of the tennis swing.

Ideally, each muscle in the kinetic chain should be trained. The Secret to faster muscles is to condition fast twitch muscles & power in tennis is generated through all the different body parts/segments working together as a chain or linkage system.

HOW TO SETUP TENNISFLEX

TennisFlex can be used without the assistance of trainer/partner

Anchor single hook to fence, door or net.

Attach, Y- hooks to racket Frame, 9 & 3 O'clock

Forehand & Backhand Topspin, windsheild wiper forhand 2 & 4 O'clock

Serve, Wrist pronation ( kick serve) , 7 & 9 O'clock

REPS AND SETS: A GENERAL GUIDELINE

Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending on your specific needs, goals, off-season or in-season, experience, etc

. AS A GENERAL GUIDELINE TO START:

8-10 repetitions for 2-3 sets when training for strength (moderate to heavy resistance with focus on proper form and control)

4-6 repetitions for 3-5 sets when training for power (moderate resistance with increase in speed of movement) (Resistance can be increased by increasing distance from the anchor point. Do not extend band more than twice it’s resting length)

PROPER FORM

When trying movements for the first time, use less resistance with the goal of being able to perform all movements without breaking form. Insure isometrics & static holds. Do not push through or ignore aches and pains as you perform any movement.

ADDITIONAL EXERCISES:

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PROGRESSIVE RESISTANCE

Progressive resistance is a concept that states you should be able to lift more weight or do more repetitions each time you perform an exercise. As you progress through any training phase, increase the resistance when your prescribed repetitions decrease. When the prescribed repetitions increase, decrease the resistance accordingly. You may also needto adjust your repetitions, sets, andresistance if you are not seeing improvements in your goals.

WRIST PRONATION/TENNIS ELBOW FOREARM STRENGTH

Exercise STEPS:

STEP 1 – Attach the TennisFlex to an anchor point at waist height. Stand holding the end of the Tennis handle in one hand with your elbow bent 90 degrees, palm facing toward you, and perpendicular to the anchor point.

STEP 2 – Keep your elbow at your side. Rotate your palm until it faces the floor.

STEP 3 – Reverse directions to rotate your palm toward the sky.

TRAINING TIP:

Keep your elbow stationary. The only movement should come from your wrist and forearm.

FEEL IT: Working your forearms.

BACKHAND & CORE ROTATIONAL STRENGTH

Exercise STEPS:

STEP 1 – Attach the TennisFlex to a low anchor point. Hold the tennis handle

with both hands. Stand perpendicular to the anchor point in your Power Swing stance.

STEP 2 – In one continuous slow motion, turn and drive your hips as you rotate away from the anchor point. Focus your hands in a straight line at contact point of your swing.

STEP 3 – Slowly reverse the movement to return to the starting position.

STEP 4 – Complete the set on one side before repeating on the Forehand side.

TRAINING TIP: Turn your hips toward and away from the anchor point with each repetition.

FEEL IT: Working your shoulders, triceps, hips, and torso.