- Stretch-cord (SC) side raises,
standing, band under feet, raise arms sideways up to horizontal, keeping chest
pushed out 3x15
- SC external rotation, cord on door
handle, face door, pull cord back up into throwing “cocked” position 3x15
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SC serving action, cord on door, in
serve position, replicate serve 3x15
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Forearm (anti-tennis elbow exercise),
cord on door, stand side on to door, elbow kept at side and bent to 90degrees,
flex and extend wrist 3x15
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Trunk rotation, SC doubled up on door, hold
with two hands, arms out at hip level and twist against cord with upper
body 3x15 each direction
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Plyometric push-up: kneeling, drop
down onto hands landing softly as possible then push back up again 3x15
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Foreahand, SC on door, play forehand
shot controlled 3x15
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Backhand, SC on door, play
backhand 3x15
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Trunk rotation, on floor legs up,
knees at 90degrees, arms outstretched, roll knees side to side 3x10 each side
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Side raises, on side on elbow, lift
hips up and down 3x15 each side
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Lunges 3x15 each leg
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One-leg squats on edge of step 3x15 each leg
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Touchdowns, stand on one leg, bend
down, touch outside of foot then upright again 3x10 each leg
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One leg calf raises on edge of step,
with one finger for support 3x15 each
leg
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Plyometric split jumps preferably on
and off foot stool, SOFT LANDINGS 3x15.