Tennis 2-Class 4 Exercise List

© 2019-2024 Laszlo I. Nemeth

Shoulder cross reach 1 start

Shoulder cross reach 1 end

Shoulder cross reach 10 start

Shoulder cross reach 10 end, back view

Shoulder cross reach 10 end

Shoulder rotation 1 forward

Shoulder rotation 1 backward

Shoulder rotation 10 forward

Shoulder rotation 10 backward

Vertical arm swing

Outward arm swing, in

Outward arm swing, out

Horizontal arm swing, back

Horizontal arm swing, front

One arm windmill

From your arm hanging by your side, start the windmill motion backward. Do not go in the opposit direction.

Arms back flex 1

Arms back flex 2

Shoulder blade squeeze

First, rotate your arms to have your thumbs point backwards, by squeezing your shoulder blades together. On the reverse, move your shoulders forward and rotate your arms so your thumbs will again point backward, going the opposite direction from the start.

Standing backward bend

…the forward part

Just bend forward and let your upper body hang down for a few second.

Ankle bend 1

Ankle bend 2

Ankle twist 1

Ankle twist 2

Ankle twirl

Head fore and back bend, in line, forward

Head fore and back bend, in line, backward

Head fore and back bend, 45°, forward

This is an old picture. Now we are doing it better, by bringing the hand that’s not on the head forward, along with both shoulders.

Head fore and back bend, in line, backward

Side to side neck and body bend

Obviously, do this in both directions.

Now we do this exercise with one hand on the head and the other behind the back.

Head roll

I have no picture for this, because there is no still picture that would represent this adequately.

Sit on your knees in a comfortable position, or stand if it’s more comfortable. Roll your head in a clockwise direction and include as much of your upper body in the motion as you can, without straining yourself or falling over. After you made 4 repetitions, change direction to counterclockwise and do 4 repetitions.

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Full front extension

This is an older picture, with my arms in a vertical line. Now we do it better. Please make sure that you position your hands so that your shoulders will be more forward than your hands. This way you can elongate the front, instead of crushing the lower back.

Downward facing dog

Bent knee down 45°, on front, start position

Bent knee down 45°, on front, end position

Straight leg out (lower back twist)

Transition from the previous exercise by straightening out your knee. Then, follow the same down and up motions with your body that you did in the previous exercise.

Pretzel, phase 1, bent leg

Pretzel, phase 2, bent leg

Pretzel, phase 3, bent leg

Leg and hip flex 1

Leg and hip flex 2

Leg and hip flex 3

External rotation

Straight leg forward flex

…+ leg rotation inward

…+ leg rotation outward

Internal rotation, phase 1

Bent knee up 45° start position

Bent knee up 45° end position