Tendons are made up of strong connective tissues that attach muscles to bone. They are capable of withstanding tension and are somewhat elastic; however, their elasticity is not as great as that of muscles. Like muscles, ligaments and bones, tendons get weak if you do not strengthen your body. This causes too much mobility and laxity in the joints, which can cause muscle weakness and injuries, according to Susan Hall, author of "Basic Biomechanics." Strength and power exercises increase the tendon density and the number of motor units, which are neurons that innervate muscles and tendons. You can do a variety of exercises to make your tendons stronger and durable.
One-Arm Dumbbell Squat Press
Step 1
Stand with your legs should-width apart with your feet pointing forward. Hold a 25 lb. dumbbell over your left shoulder with your left hand.
Step 2
Squat down as low as you can while keeping your torso upright. Do not round your lower back or point your feet out.
Step 3
Exhale and stand back up, pressing the dumbbell over your head in one motion. Lower the weight down to your shoulder, and squat down again. Repeat the movement for 10 to 12 reps on each side for two to three sets.
Kettlebell Swings
Step 1
Stand in the same position as the previous exercise, and hold a 35 lb. kettlebell in your right hand. Hold the kettlebell in front of your pelvis near your groin. Bend your knees slightly.
Step 2
Bend your torso forward by bending at your waist, and swing the kettlebell between your legs. Push your buttocks forward as you bring your torso upright to swing. Exhale and swing the kettlebell up until your arm is parallel to the ground.
Step 3
Swing the kettlebell down between your legs, and repeat the movement as fast as you can with control and rhythm. Perform 20 swings, switch hands and do another 20 swings.
Soccer Throw
Step 1
Stand 5 to 6 feet away from a wall, and hold a 6 lb. medicine ball with both hands. Raise it over your head, take a step forward and throw it toward the wall at the same time.
Step 2
Catch the ball after it bounces off the wall and on the ground. Raise it over your head, and repeat the throwing pattern.
Step 3
Perform 10 to 12 throws as fast as you can with rhythm and control. Do not hunch your back when you throw.
Tips and Warnings
- If one side of your body is weaker or less coordinated than the other side, perform one or two extra sets on that side until both sides of your body feel balanced, physical therapist Gray Cook suggests.
Things You'll Need
- 25 lb. dumbbell
- 35 lb. kettlebell
- 6 lb. medicine ball
References
- "Basic Biomechanics"; Susan Hall; 2003
- "Athletic Body in Balance"; Gray Cook; 2003
