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Auxiliary Exercise

Good Morning

Body Position: 
The Good Morning will enhance the player’s athletic capabilities and aid in injury prevention. The video, pictures, and detailed exercise description below will show you how to perform this tennis conditioning exercise properly. Position barbell on top of the upper trapezius, just behind the head on top of the shoulder blades    Bend knees slightly, grab the bar outside shoulders and flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back Slowly return to starting position and repeat  Targeted Muscles  Hamstrings Stance   Neutral stance, toes are parallel, and shoulder-width apart RECOMMENDED LINKS   http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach

Split-Stance RDL

Body Position: 
In neutral standing position, enter into a split-stance by extending one leg forward while the other legs remains in position The leg in front is slightly flexed, while the other leg remains extended Now, with arms straight and close to the body, barbell touching mid-thigh, start downward motion slowly until barbell touches lower chin of the front food, hips are flexed slowly towards 90˚ Head is looking forward, chest out, and shoulder blades pushed back Once hips reach 90˚, upward motion starts by gradually extending hips forward until hips are fully extended and the body is in erect position Pre-Requisite Exercises Good Morning   Targeted Musculature Hamstrings Glutes   Stance & Grip Neutral stance, feet are parallel and shoulder-width apart Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach     
Positions: 
Split-Stance RDL_Starting Position
Split-Stance RDL_Ending Position

Step Up

Body Position: 
In erect body position, back is straight, push through the heel of elevated leg until leg is straight (don't lock knee)  Slowly return to starting position and repeat Targeted Muscles Hamstring Quadriceps   Stance One leg is on top of box, knee is at 90˚; other leg is straight   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
In erect body position, back is straight, push through the heel of elevated leg
Slowly return to starting position and repeat.
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