TENNIS

Preventative exercise plan for high school tennis athletes, to decrease the risk of receiving some of the sport’s most common injuries. Areas of Most Use: - All parts of the arm - Rotator Cuff (Shoulder) - Glutes - Quads/Hamstrings Common Injuries: - Tennis Elbow (Lateral epicondylitis) - Rotator cuff overuse - Wrist Strains/Fractures - Runners Knee (patellofemoral pain syndrome) Exercise Plan: Stress ball squeeze (increases grip strength) - 5s hold (10 times) Supination with Dumbbell - 20 rotations each hand Wrist Extension (pull wrist) - 10 (2 sets) Wrist Flexion (pull wrist) - 10 (2 sets) Scapula Setting - 5s hold (10 times) Doorway Stretch - Hold for 10 seconds (3 sets each arm) Arm Circles - 30 seconds forward and backward Straight leg lifts - 2s hold 15 times (each leg 2 sets) Quad Sets (towel under knee, flex quads hard) - 5 second hold (10 each foot) Quadriceps Stretch - 30 second hold each foot Single Leg Balance - 30 second each foot twice Skater Jumps - 10 reps (3 sets) Skater Jumps + Single Footed Jump (For explosiveness) - 3 sets each foot Exercises gained from: https://myhealth.alberta.ca https://health.clevelandclinic.org https://www.healthline.com #physicaltherapy #pt #sportsinjury #injuryprevention #tennis