Tennis players serve and hit overhead hundreds of times, so strengthening the rotator cuff and shoulder-blade muscles helps protect the shoulder. A short routine with light bands and dumbbells, two or three times a week, is enough for most players.
Rotator cuff routine
| Exercise | Sets x reps |
|---|---|
| Band external rotation (elbow at side) | 2 x 15 |
| Band internal rotation | 2 x 15 |
| 90/90 external rotation | 2 x 12 |
| Side-lying external rotation (light dumbbell) | 2 x 12 |
| Prone T and Y raises | 2 x 10 |
| Scapular wall slides | 2 x 10 |
Tips
- Use light resistance and move slowly.
- Keep the shoulder blade set back and down.
- Do the routine after play or on off days.
- Build serving volume gradually after breaks.
- Stop and seek advice if you feel sharp pain.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How often should tennis players train the rotator cuff?
Two or three times a week, with light band warm-ups before play.
Can I use heavy weights?
Rotator cuff muscles respond best to light loads and high control.
Why does my shoulder hurt after serving?
Overuse, technique or weakness can all contribute. Rest and consult a professional if pain continues.
