Build endurance in your shoulder muscles and you'll be acing that third set.
Serving is the most important shot in tennis because you do it the
most, so it's this motion that will become most tiring during a match.
That's why you need to build up your muscle endurance in key areas that
are involved in the serving motion.
One important muscle group often neglected in tennis players is
the shoulders. If your shoulders are stronger, you won't be relying on
arm strength to get your power. Shoulder strength will stabilize your
arm, so that the real power of the serve can come from your form and
your timing.
Here are three good exercises to keep your serve snapping into the third set:
Shrug
Stand with your feet shoulder-width apart. Hold a dumbbell in each
hand, arms at your sides. Simply raise your shoulders in a rotating
motion. Do alternating sets of 10 shrugs: one set shrugging forward and
then one set shrugging backward. This really works the trapezius
muscle, one that is often ignored in shoulder work. Don't use too much
weight, as this is really for conditioning. You should feel a light
burn, not a heavy burn. It should be an easy, fluid motion. You can
also do this exercise holding a barbell with your hands in front of
you. The motion is the same.
Front Raise
This exercise is best if you are looking at a mirror to make sure you
are using proper form. Stand holding a dumbbell in each hand in front
of your thighs, palms toward you, elbows slightly bent. Raise one arm
to shoulder height, hold briefly. Inhale as you slowly return to
starting position. Repeat with the opposite arm. Do not allow your arms
to swing, as it can be bad for your back. If you feel as if you need to
swing your arms, you're using too much weight. This is a difficult
exercise, start with a light weight.
Military Press
It's one of the toughest exercises in the gym, but it can be a great
toning exercise for the shoulders if done properly. Place a bench with
a back support behind a barbell rack. Place a barbell on the rack so
that it's just above chest level when you're seated. Sit with your feet
flat on the floor. Grab the bar using an overhand grip, hands
shoulder-width apart. Your elbows should be slightly below your
shoulders. Sit tall, contract your abdominals and keep your back in
contact with the bench. Lift the bar off the rack and straighten your
arms to press the bar up. Do not lock your elbows. Lower the bar toward
the top of your chest until your elbows are just below shoulder height.
Use a spotter on this one, but again, don't use too much weight. In
fact, this exercise works well just using the bar itself, in which case
you may not need a spotter. You'll notice that you get a little burn in
your triceps as well.
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