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Pro Secrets of Cross Training:
Stage 1 - Weight Training, Upper Body

Pat Etcheberry

Page 2

 

Lat Pull Downs

Use a narrow grip to strengthen the muscles that slow your racquet down after overheads, serves, and forehands.

Sit down. Now lean back and bring the weight to your chest. This way the lat pull down strengthens the muscles in the upper part of your back.

The stronger these muscles are, the more they take stress away from the shoulder and prevent rotator cuff injuries.


 
 
 

Pullovers

Pullovers simulate the motion of the serve and build strength in the triceps and lats.

Start with one and build to three sets. Again start with 12 reps and build to 12-15 reps. Don't do too much weight.

Keep the form correct and don't strain. Lead with your elbows. Get a good stretch. This is an excellent exercise to improve your serve.


 
 

Triceps Pull Down

A second key triceps exercise. Start with one set of 12 reps and build to three sets of 12-15.

You want to make sure you strengthen the back of your arms, your triceps are the most important muscles for this, very important for your serve and your backhand.

By using a towel, you work on developing your grip at the same time. Make sure the elbows stay in front of you against your ribs and the only thing that moves is from elbows down.


 
 
 

The Grip

This is a grip developer. Using it builds strength in the forearms. You can do the same exercise using a weight on a rope.

Get as much separation with your hands as possible. That will strengthen your grip and your forearm. It also helps you prevent tennis elbow.

Start with 1 and work up to 3 sets, 12-15 repetitions.


 
 

Back Hyperextensions

Strengthening the lower back is very important for tennis due to the repeated trunk rotation on the ground strokes and the serve.

These are hyperextensions for the lower back. Start with one set and build to three.

Start with 12 reps and build to a maximum of 15.


 
 

Sit Ups

Abdominal strength is vital in serving and in generating power on ground strokes.

Again start with one set of 12-15 repetitions and build up to three sets by the fifth or sixth workout and the completion of stage one.

Lead with your chest, not your elbows. That way you isolate the stomach.

Having your knees up in the air lessons the strain on your lower back.


 
 Next, we’ll add on court movement exercises as we move on to Stage 2 in the training program.

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Pat Etcheberry is one of the premier trainers in professional tennis. A former Olympic athlete, his clients have included dozens of highly ranked pro players, Andre Agassi, Jim Courier, Pete Sampras, Jennifer Capriati, and
Justine Henin-hardenne.

Etcheberry Sports Performance is based at Saddlebrook Resort outside of Wesley Chapple, Florida. For information regarding training programs, call
(813) 973-1111.

To contact us, please email to: webmaster@tennisone.com

TennisONE is a registered trademark of TennisONE and SportsWeb ONE; Copyright 1995. All rights reserved.
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