Exercises in Multimedia

34 exercises for the arms, shoulders, core and legs are visualised using video clips and animations and also described verbally with voice moderation.

This video training workout is over 90 minutes long and can be played on TV and DVD players with no need for any installation. With the right software, the DVD will also run on a PC or MAC

Video clips are used to show how muscles are employed in common tennis shots in various situations, and the examples of suitable Thera-Band exercises are presented.

You will achieve supreme performance with this audio-visual training workout. To ensure that you can get to grips with the exercises quickly, we show all of the instructions on how to perform the training workout effectively in moderated videos.

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5 Exercises for working out the arms

Overview:
In this workout section, we strengthen the arms, in particular the upper arm, the forearm and the wrist. With many movements, the bending, stretching and rotation has to be performed on the one hand in an explosive way, but on the other hand all movements should always be performed in a controlled fashion. There is a continuous interaction here between performance-maintaining and performance-enhancing measures. In methodical terms, exercises performed with the Thera-Band® exercise band are ideal for increasing awareness of the amount of muscular effort and the technical movements which are required. We can think here of the use of the wrist in the two-handed backhand, forearm rotations when playing the forehand, backhand, serving and playing desperation shots, the use of the upper arm when playing shots in the region above the shoulder, or the use of the triceps in the explosive stretching of the arm when serving.

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11 exercises for a shoulder workout

Overview:
The shoulder is a very neuralgic area for tennis players as it is subjected to high stroke velocities and ball speeds. One of the most significant statements in relation to working out with the exercise band and a key finding from the wealth of experience gathered by Caius Schmid in his many years of working with top athletes is: do not do any stretching in the shoulder area without muscular control via the shoulder joint.

Any workout for the shoulder joint does of course mean that the core muscles also act essentially as stabilising muscles. Shoulder injuries are very often associated with a weakness in the core stabilisation of the body. If you think about strokes hit from specific heights, the muscle action very often also extends to the arms and core trunk of the body.

But to ensure that this situation does not arise and that you are still able to serve powerfully, return effectively and strike the ball with great impact at specific heights, we present a selection of exercises here from the shoulder workout.

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8 exercises for a core workout

Overview:
Core power is not just called for when aggressive power shots are about to be made, but also in specific emergency situations in which top players have to strain their range of power to the maximum extent in order to be ready to make a return immediately after playing a desperation shot. A player can only maintain their balance or possibly regain their balance once more using core power. If you think particularly of a rapid forehand hit from an open stance, the large amount of power generated by the sloping abdominal muscles, hips and thighs has to ensure that maximum rotation is achieved. At the same time, the back must be stable so that the shearing forces can be controlled. In the following 8 exercises in this central area for building up power, the core is the pivotal element. In these exercises, balance plays a supporting role; maintaining balance results in a high coordinative capacity.

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10 exercises for a leg workout

Overview:
The Thera-Band can of course also be used very effectively on the legs. The purpose of building up power here is particularly to maintain a level of performance and build up improved performance. The range of dynamic ways in which the leg muscles are employed is very great among tennis players; you need only consider the effort required from the thigh when playing a forehand or backhand and when serving. On the one hand, the quadriceps provides the necessary stability, but on the other hand it also provides an explosive burst of power when making leaps. The issue of strengthening the back of the thigh is often not treated properly when doing a workout. The quadricep’s opposite number plays a crucial role in helping a player to stop when running and it is frequently far too weak. This is a crucial power factor for tennis players who constantly have to change the direction they run in and it is very important for preventing strains to this muscle. All of the leg muscles are of course required when a player is running in an attempt to reach the ball. If some of the muscles falter, the player’s strength will wane. The constant stop and go and change in the direction of movement and the fact that a player must always be on the front foot ready to move also places a constant strain on the calf, shin and foot muscles.

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