Smart Training
Physical therapy guidance from Coach Jeff Smart. Start with the short introduction, then work through the exercise videos at your own pace. Pause and repeat as needed???consistency matters more than speed.
About these training videos
- Watch the intro first so you know what to expect.
- Use a clear space and stop if you feel sharp pain.
- Videos are listed in order below.
Meet Coach Jeff
Introduction to Coach Jeff:
Training videos
Coach Jeff introduces his preventive routine for racket-sports players, explaining how stretching, core work and band exercises help keep back, arm and joint pain from coming back.
A full floor routine on a mat: hamstring stretches, a yoga roll-over stretch, three kinds of crunches, band-resisted side hip (IT band) lifts, and lower-back strengtheners like cobra and alternating arm-and-leg lifts.
Standing torso twists with an exercise band anchored to a doorknob, done slowly in both directions to tone the core and back muscles so they work together.
Seated in an armless chair, Coach Jeff pulls an anchored band in all four directions (twists plus forward and back leans) to build balanced support around the spine.
Standing leg pulls in four directions with a band anchored to heavy furniture, using reps and static holds to protect the hips, groin and lower back from side-to-side injuries.
Standing knee pulls with a padded band behind the knee, done in sets of 50 while stepping back to add tension, to strengthen the knee and quads.
A tennis-elbow routine using household items: slow hammer rotations, finger extensions against a rubber band, foam-ball squeezes, and forearm stretches.
Single-leg stair step-downs for the quads and knees (always holding a rail), followed by calf and quad stretches.
Standing work with a blue resistance band (handles): Coach Jeff pulls the band while standing indoors. Frames show the band under tension; dumbbells are nearby on the floor but are not the focus of this clip. It did not clearly match the door-twist, chair, cedar-chest, knee, hammer, stairs, or barbell routines.
Light free-weight work for racket sports: palms-up and palms-down barbell curls, plus dumbbell drives that mimic forehand and backhand strokes.