1. to develop the region so that a smooth transfer of energy occurs up through the feet and trunk to the shoulder region

2. to develop the region to maximize the speed and accuracy at which the racquet may be swung

3. to develop the region, minimizing the chance of injury occuring

Flexibility training

Flexibility, both anterior and posterior, is important to healthier functioning of the rotator cuff. The program outlined below is performed before and after training sessions. The stretches are performed in partner-static format, but can be used individually or in a propriorceptive neuromuscular facilitation (PNF) manner.

General guidelines

1. All work is preceeded by general warm-up (jogging, rope jumping).

2. Use a slow stretch to the point of discomfort - Do not stretch to pain.

3. Stretches are held for 7-10 seconds in the beginning and then increased in time to 10-30 seconds.

4. Stretches are performed on both limbs.

1. Dumbell circumduction/pendulum swing

2. Rotator cuff stretch at 90° internal/external thumbs up

3. Rotator cuff stretch

4. Posterior cuff stretch

5. Interior cuff stretch

6. Bar movements - 5 seconds each x 5

7. Bar hang

Strengthening the rotator cuff

While it does not take enormous strength to swing a racquet, the tremendous speed at which the racquet is swung and energy transfer upon impact with the ball can sometimes damage the delicate structures of the rotator cuff. Although the powerful medial rotators are responsible for the actual swinging force, and attention is giving to developing this group in early training phases, the real key to injury prevention is to develop the opposing external rotators.

The exercise below are performed on Mondays, Wednesdays and Fridays. The emphasis is on correct execution and technique rather than intensity. The basic instrument for these exercises is surgical tubing, which gives the athlete freedom to concentrate on the technique and form rather than balancing on a supine bench with a dumbbell or free weight. One end is anchored to a permanent fixture, while the athlete stands and holds the loose end. The load is varied by moving either inward or away from, the anchoring point. All exercises are performed in 3 sets of 10 repetitions.

Exercises	Sets	Reps
1. Internal rotation	3	10
2. External rotation	3	10
3. Shoulder extension	3	10
4. Horizontal abduction	3	10
5. Protraction	3	10
6. Retraction (row)	3	10
7. Thumbs-down shoulder flexion	3	10
8. Dumbell bicep curl	3	10
Exercises performed on Mondays, Wednesdays and Fridays.

*** pictures of exercises are coming soon