The game of tennis is a demanding physical sport that requires speed, agility and strength. When it comes to getting a workout in off of the court, you might think that the best way to maximize the benefits of gym time is by focusing on exercises that strengthen the arms and legs. The truth is, that if you really want to improve your game, having a strong core is key.
While it’s undeniable that you need a fit upper and lower body to rally like a rock star, your abdominals are essential to every move you make on the court for the following reasons:
Your ability to feel and maintain your center of balance is directly related to your core strength, and your game relies on your balance to keep you shifting and moving across the court with grace. When your core muscles become weak, everyday tasks like walking and even sitting become a strain on the rest of your body. When your abdominal is strong, it’s easier to find the alignment you need for the perfect center of balance as you chase the ball around the court
The game of tennis demands instantaneous directional changes and explosive movements. Without a strong core, it’s difficult to find the stabilization you need to do either. The weaker this area of your body is, the slower and clumsier these types of movements will be.
Once you start moving during a game of tennis, there’s no time for slowing down. Your core muscles help you build the momentum you need to get to the ball as fast as you can. You can think of them as the muscles that help you rally!
A strong core protects your muscles and ligaments as you make your way around the court. Injuries often happen when the body makes fast jerking movements or when a fall takes place, especially when there are weak muscles in the body. A strong abdomen protects all of you, and especially your lower back, in particular.
Planks are largely considered one of the best exercises for strengthening the core muscles. To execute a plank, start on your hands and knees with your back in a neutral position. Next, stretch your legs out behind you so that you are in a pushup position. Make sure that your body is stretched from head to heal in a straight line. Make sure your hips are not too high or sagging. Work up to holding this position for up to a minute at a time.
Planks can also be modified and performed by lowering the body to the floor and using your forearms. To fire your plank exercises, lift your right arm forward and your left leg back while maintaining proper plank alignment. Hold and then switch sides.
Photo via Women’s Health
Side planks are similar to normal planks as you begin on your hands and knees with your back in a neutral position. Place your right hand on the floor and balance on your left knee or foot (knee for a modified workout or when you are just getting started). Make sure your body maintains a straight line from head to toe. Your left hand should reach straight up and out of your side with the fingers pointed toward the ceiling. Hold for up to a minute and then switch sides.
These plank exercises done regularly will help you build a strong and stable core, improving your game on the court and your overall life off of it. Improve your game off the court with these additional workouts and exercises.
RecTennis is a 501(c)(3) Non-Profit Organization | © 2024 RecTennis | Privacy Policy
I hereby consent to emergency medical and/or hospital service that may be rendered by or at accredited hospitals, by appointed physicians, in the event such need arises in the opinion of the duly licensed physician.
Acceptance of my entry in these events is without responsibility of any kind by the USTA/Pacific Northwest Section (USTA/PNW) and any other entity sponsoring the event. I do hereby for and on behalf of myself and my heirs and legal representatives RELEASE and forever discharge the USTA/PNW, its officers and representatives, from any and all claims, demands, and injuries, howsoever arising, whether caused by the negligent or intentional acts of the USTA/PNW and its representatives, representatives of other sponsoring entities, or by third parties, which injuries may be in any way related to my activities during the tournament and any period traveling to or from the events described, and all such claims are hereby WAIVED AND RELEASED, and I covenant not to sue therefore. The parent or guardian by signing below, does hereby agree to INDEMNIFY and hold harmless the USTA/PNW Section and its representatives and the sponsoring entity from any liability which they may incur to the entrant, howsoever arising and whether caused by the negligent or intentional acts of the USTA/PNW, its representatives, or the sponsoring body. I also give USTA/PNW permission to create a USTA account for myself and everyone in my party who is participating in the event.
I agree to be filmed and photographed by The United States Tennis Association (“USTA”) in connection with such participation and that the USTA will own any and all rights in such film and photography of me (hereinafter referred to as “Footage”). This will permit the USTA to proceed with taking such Footage and I now waive, as to the USTA and its successors, assigns and licensees, all personal right and objections to any use to be made of me, my name, likeness, voice or personality in connection with the use of the Footage in any media for any and all purposes, including trade, advertising and promotional purposes, in perpetuity and without further compensation. I understand that in proceeding with filming and photography of the Footage, the USTA will do so in full reliance on the foregoing permission.
By checking the box below you agree that you can currently answer no to the following questions: 1. In the last 14 days, have you experienced COVID-19 symptoms? Symptoms include: cough, shortness of breath or difficulty breathing, or at least two of these symptoms: (a) fever of 100.4 or over; (b) chills: (c) repeated shaking with chills; (d) muscle pain; (e) headaches; (f) sore throat; and (g) new loss of taste or smell? 2. In the last 14 days, have you tested positive for COVID-19? If you’ve tested positive, but subsequently tested negative for COVID-19 twice in a row, 24 hours apart, have been fever-free for 24 hours without the use of fever-reducing medication, and other symptoms have resolved, then you can answer “no” 3. Have you been exposed to any individual who has symptoms of or has tested positive for COVID-19 and/or traveled to any known hot-spots for COVID-19? Exposure means a household member, intimate partner, or other individuals in prolonged close contact (within 6 feet for more than 10 consecutive minutes).
Players, participants, and any spectators or individuals that are participating in USTA and USTA PNW tournaments, programs, activities or events, acknowledge the risks associated with tennis, accept those risks voluntarily, and in consideration of their acceptance in the USTA and USTA PNW tournaments, programs, activities or events, assume all loss or damage, and any claim or demand therefore on account of injury and/or exposure to infectious syndromes or diseases to the person or property or resulting in illness and/or death arising out of or related to their participation, whether caused by negligence or otherwise. By participating or attending a tournament, program, activity or event, the players, participants, and any spectators assume all risks whether known or unknown. Furthermore, players, participants, and spectators agree to hold harmless the USTA, USTA PNW, and the host facility, their officials, (Released Parties) and the Released Parties employees and agents with respect to any injury or loss caused by negligence or otherwise to the fullest extent permitted by law.
