FREE SHOULDER WARM UP
TENNIS
This is a short shoulder warm up you can do before a tennis training session or match.
The only equipment you will need is a resistance band. Select a resistance which feels challenging for the prescribed repetitions, but doesn't take you all the way to failure.
The goal is to activate the muscles without creating fatigue.
SELF MASSAGE
The best way to prep for a session is to determine what you need on any given day. Choose from any of the the self massage exercises below (or others) and work on whatever you feel needs your attention. Find particularly tight/sore spots and take deep breaths to relax into it.
SELF-MASSAGE UPPER TRAPS AND RHOMBOIDS
This self-massage for your upper traps, and you can also get into your rhomboids, mid-traps and anything around the mid-back that's stopping your scapula from moving well.
LATS AND POSTERIOR SHOULDER
This self-massage for your lats and posterior shoulder is going to help improve your shoulder range of motion.
PECS WITH A MASSAGE BALL
Try this self massage for the pecs and anterior shoulder with a massage ball where you are looking for the areas that feel a bit gnarly. It's a really nice exercise to mobilise the anterior shoulder.
WINDMILL ROTATION BREATHING
Try the windmill rotation with a focus on your breathing to build your thoracic mobility and improve your ribcage kinematics. Take full deep nasal breaths and try to relax further into the mobilisation on the exhales. Take 5-10 breaths each side.
INTERNAL + EXTERNAL ROTATION
BANDED INTERNAL ROTATION
Keep the feeling coming from the back of the scapula. Don't let the pec and lat muscles take over.
10 Repetitions for one set each side.
BANDED EXTERNAL ROTATION
Make sure the rotation comes from the shoulder and not from flaring the ribcage or rotating the spine.
10 Repetitions for one set each side.
SERRATUS REACH AND RAISE
Keep your elbow locked and push the arm out and away to engage the serratus anterior muscle. Keep the upper traps relaxed and work through a comfortable range.
8 Repetitions each side.
W TO Y
Our W to Y is a movement which helps us to re-educate or optimise our overhead patterns by focusing on the scapula movement of the shoulder and also the connection through the chain.
Do 10 repetitions and take a 3 second pause in the top Y position on each rep.
HIGH HIP BEAR CRAWL TO CRAB WALK
1 Rep = 5m Bear Crawl + 5m Crab Walk (Forwards + Backwards)
Do the Bear Crawl for 5m forward and back, then switch to the Crab Walk and repeat the distance. Focus on control. If you don't have a long enough distance inside then you can break it into multiple back and forth laps. Keep the chest open during the crab walk and don't let the shoulders round forwards.
EXPLOSIVE YTA
This explosive YTA position is designed to build some more reactivity and dynamic stability around the shoulder. Because it's explosive, start with a relatively light band with this one and build the right to progress. The 'Y' position is particularly effective for overhead sports like tennis.
You can do this facing towards the site where the band is anchored and away.
12 Repetitions across the three positions.
TENNIS SHOULDER PROGRAMME
Our tennis shoulder training programme is specifically designed for tennis players and other racket sports players struggling with shoulder pain that's limiting their ability to play their best.
Our 6-week tennis shoulder training programme will help you build true strength so you can play and serve without pain.
I GOT BACK TO COMPETITION STANDARD AND WON TWO NATIONAL TITLES.
"My time with Tim was incredibly positive. I found Tim after I had problems with my labrum in my shoulder. This meant I was away from competing in table tennis due to the weakness and instability my shoulder was showing.
Tim set up a complete personalised program aimed at improving stability, strength and endurance in the shoulder to get me back to match-fit conditions.
Tim and his team run a great service and I’d recommend it to anyone looking to take their sporting performance to the next level."
RHYS HETHERTON
Table Tennis
