Mobility · Level 1
Towel shoulder pass-throughs
With a wide grip on a towel or band, take straight arms from front to back overhead.
- Suggested dose
- 1 × 10 rep · 10s rest
- Equipment
- Towel · or · Resistance band
- Works
- Deltoids, Chest, Upper back
- Pattern
- Mobility, Scapular stability
How to do it
- Hold a towel with a very wide grip.
- Arms straight, raise them and pass overhead to behind you.
- Come back the same way.
Key points
- Wider grip if it’s hard
- Ribs down
Common mistakes
- Bending the elbows to get through
Why it helps your tennis
Overall shoulder mobility for the cocking phase of the serve.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.