High Low Pulley Exercises for Tennis

Strength training for tennis players can help improve performance and coordination, and decrease the risk of common injuries such as tennis elbow, shoulder bursitis and knee issues. The movements in tennis often place players in unstable positions. Functional exercises that incorporate multiple muscle groups, require core engagement and mimic actual actions used during the game can be performed using a high low cable pulley. A machine that allows you to adjust the cable up and down and use different attachments can be used for the following tennis-specific exercises.

  1. Twist Your Torso

    • Target your body's power house -- your core muscles -- with the standing torso twist. Attach a handle to the cable and adjust it to stomach height. Face sideways with your feet shoulder-width apart, knees slightly bent and hips pressed back slightly. Hold the handle in both hands and press your arms out from your body while keeping your elbows slightly bent. Step away from the machine until the cable is straight. Draw your belly muscles in and keep your torso muscles engaged throughout the entire movement. Rotate your torso to the opposite side of the machine. Your arms should act as an extension of your torso. Slowly return to the center. When you finish with one set, repeat this exercise facing the opposite direction.

    Chop While You Squat

    • Challenge your legs and torso with this squat and twist combination. Adjust the pulley handle to the highest position you can reach. Start in a similar sideways position as the torso twist with your right side closest to the machine. However, this time your arms should reach above your right shoulder. Perform a squat by pushing your hips back as you bend your knees, as if you were sitting back into a chair. Lower your hips down and back until they are level with your knees. As you squat, rotate your torso to the left and downward so your arms reach down toward your left foot at the bottom of your squat position. Press your legs straight as your hips come forward and your arms return to the starting position. Repeat the exercise on the left side.

    Raise Your Lunge

    • Strengthen your leg and shoulder muscles together with this split lunge and front shoulder raise duo. Set the pulley to the lowest position and hold the handle in your right hand. Turn away from the machine and stagger your feet so your left foot is forward and your right foot is closest to the cable. Lift your right heel and begin with your right arm resting by your side. Perform a lunge by bending your knees and lowering your torso down until both legs create 90-degree angles. As you lunge down, lift your right arm from the shoulder until it is parallel to the floor. Drive through your left heel and the ball of your right foot as you stand back upright and lower your right arm back to your side. Perform your second set with your legs reversed and the handle in your left hand.

    Pull and Balance

    • Attach an ankle cuff to the cable machine with the pulley in the lowest position. Wrap the cuff around your right ankle and face away from the machine. Place your weight in your left leg, with your knee slightly bent and your core muscles engaged. Lift your right leg at the hip while bending your right knee, until your thigh is parallel to the floor. As you flex the right hip, reach your right arm up toward the ceiling. Lower your right arm and leg back to the starting position. Repeat this hip flexor balance and strength exercise on the other leg.

    Considerations

    • Remember to warm up your muscles before exercising with some dynamic stretches, light calisthenic movements or by doing these exercises with minimal weight. Perform each exercise for two to four sets of eight to 12 repetitions. Keep each movement controlled and avoid slamming the cable weights.