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Tennis Gym: Shoulder strength routines


Originally published on: 26/02/10 16:35

Strengthens the muscles surrounding the shoulder joint that are particularly prominent in the service action. This also acts as injury prevention as shoulder injuries are common in tennis players.

Image 1
Set your position so your back is straight, your legs are shoulder-width apart and your knees are soft. Drop your shoulders back and down and make sure your arm is at a 90-degree angle with the band behind you.

Image 2
Keep your posture and just using your arm pull the band down in slow motion (should take three seconds).

Image 3
Hold the position for one second and then slowly bring your arm back up to the starting position (see image 1). This should take three seconds.

How many?
Beginners 2 sets of 10 reps
Advanced 3 sets of 10 reps

About your coach: Roxanne Sammel
Roxanne is a physical conditioner at the MCTA Group, an international touring academy of young tennis pros. She recently qualified as a personal trainer, sports masseur and nutritional adviser and works under the guidance of Jez Green, the MCTA Groups Director of Physical Conditioning and physical trainer to Andy Murray.

Visit for more information.


Tim Farthing, Tennishead Editorial Director & Owner, has been a huge tennis fan his whole life. He's a tennis journalist and entrepreneur as well as playing tennis to a national standard. He also helps manage his local club and volunteers for his local tennis organisation. He's a specialist in content about the administration of professional tennis and tennis coaching for all levels.