Exercises

Aside from the normal type of running exercises that get you in shape, tennis requires you to do exercises that prepare you for playing the game.  There are a lot of body motions that you use often in tennis that you do not use in other sports or everyday life.  Exercising in order to become accustomed to these motions will help prevent injury while you play.  One specific problem is tennis elbow.  These exercises can help prevent this malady.

Exercises not involving weights

Do the following exercises several times a day.

Finger extension exercise: place a rubber band around your fingers and thumb near the base of your fingers and your palm facing the floor.  Spread your fingers apart as much as possible and hold for 3 seconds.  Repeat until your fingers and forearm grow tired. The easier this exercise becomes for you, the closer to your finger tips you should place the rubber band (in order to make it more difficult and increase strength). When you can readily do the exercise from the fingertips, use a thicker rubber band.

Hand squeeze: hold a tennis ball in your palm and squeeze the ball firmly and hold for 3 seconds, then relax. Repeat until your muscles grow tired.  If you cannot do this with a tennis ball at first, use a foam ball or a racquetball.

Exercises involving weights (Note: when doing these exercises, use caution and do not cause pain to yourself.  Consult a physician before starting an exercise regimen).  Do these exercises twice a week.  Do one set of 10-15 repetitions and work your way up to 30 comfortable reps.  If you cannot do 10-15 repetitions, use less weight.  Once you ca comfortably do 30 repetitions, increase your weight.

Wrist curls: sit in a chair with your elbow resting on your thigh and your palm up, holding the dumbbell.  Slowly bend your wrist up as high as possible.  Hold this position for two seconds and then slowly lower your wrist.  Repeat this with your palm facing down and still brining the weight up.

Forearm rotation: sit with your elbow resting and your palm facing up.  Grab a dumbbell by the end (not the middle) and slowly turn your forearm until you palm faces down.  Hold this position for 2 seconds then slowly rotate your forearm until you are back in the starting position.