External Shoulder Rotation For Tennis | Exercise 6.05
Original book reference 6.05. Review the video, setup and coaching cues before selecting resistance.
Exercise Video
The coach anchors the resistance band in this demonstration.
How To Perform The Exercise
Stand with the feet under the shoulders and knees softly bent. Hold a band in the hand farther from its anchor, elbow bent and tucked beside the trunk, hand in front of the navel. Rotate the forearm outward while keeping the elbow close, then return slowly.
Technique Cue
Rotation occurs at the shoulder while the elbow stays bent in its stated position. The hand follows the upper-arm rotation; twisting the forearm is a different movement.
The coach holds the band in this video in place of the book’s pole anchor. The arm action remains the external rotation; do not let the elbow drift away from the ribs.
Book Technique And Progression
Book difficulty: 1 (the book’s exercise rating). Check the prerequisites and use loading suited to your technique and training history.
Anchor the band at hip height, keep the working elbow close to the torso, and rotate the hand outward. The elbow should remain in place throughout.
Related exercises: Internal Shoulder Rotation and Horizontally Abducted External Shoulder Rotation. See the tennis conditioning book for the full exercise description, and browse complete tennis workouts when ready to combine movements.
Explore Related Tennis Exercises
Resistance Training library · The tennis book · Static stretches
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Book reference: Advanced Concepts of Strength & Conditioning for Tennis, original exercise reference 6.05 External Shoulder Rotation.