Once upon a time, I had the bright idea to write about the tennis training techniques glimpsed in the Netflix docuseries “Break Point.” This has proven to be excellent fodder for each Tuesday’s “Tennis Tech and Training” posts. A little over a year later, we are moving into Season 1, Episode 8 of the show.
“Fairytale in New York” is focused on the 2022 US Open. Taylor Fritz received considerable screen time as one of the season’s featured players. Unfortunately for Fritz, Brandon Holt bounced him out of the tournament in the first round. Fairytale indeed.
As he prepared for that match, Fritz was shown using resistance bands for muscle activation. He was primarily seen performing scapular retraction rows, one of the exercises written about in “Even More Resistance Bands.” He also was shown transitioning into “External Shoulder Rotations with Resistance Band for Tennis.” As it turns out, those exercises are pretty common in pre-match routines.
In this sequence, Fritz also performed two exercises that I have yet to cover on this site. I was surprised to discover that fact, as both are a regular part of my fitness routine. The first is a reverse wood chop. The stylized close-up on the show makes it difficult to see the full exercise, but that is definitely what he was doing.
Serving and hitting groundstrokes in tennis requires significant rotational movement. Reverse wood chops target the muscles responsible for generating rotational power in the core. The move is also good for the shoulders and hips.
By strengthening these muscles, tennis players can improve their ability to generate power in their shots. Additionally, this exercise can help improve the transfer of power from the lower body to the upper body, which is essential for generating forceful and accurate shots on the court.
I was kind of shocked to discover that I had not previously written about bicep curls. I guess I assumed that anyone who has ever wandered past a gym is familiar with this basic exercise. Strong biceps are essential for generating power and controlling the racket effectively when hitting tennis shots. The muscle is essential for generating power and maintaining control over the racket throughout the swing path.
Tube Resistance Bands (<-Sponsored Link)
Fritz is seen performing these exercises using tube resistance bands outfitted with a nylon cover. While the sheath adds a little more bulk, it can be more comfortable to use than bare rubber resistance bands. The cover cuts down on chafing, making it more pleasant to use during direct skin contact exercises. It also has safety benefits, as the cover provides some protection in the event the band snaps during use.
Tennis players should include resistance bands in their training routines and equipment bags. It is a compact and convenient solution perfect for on-the-go training and muscle activation.
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