Core strength is one of the most important aspects for any player but it can be especially useful for tennis players. It's a common fact that core strength helps improve your game. However, it's not always easy to find the right types of exercises and routines that are right for you as an individual player.
Core training is important for all athletes, but specifically for tennis players it is essential because the movements in the sport require a lot of core strength and stability. The following are three benefits of core training for tennis players.
Core strength is needed for powerful serving and ground strokes.
Improved movement patterns also can reduce injury risk.
Rotational power in shots like a forehand or backhand require overall body strength and coordination, which begins with core engagement.
• Start in a stable position using the ankle knee and hip to find balance • Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.
• Keep the lower back pressed into the floor throughout the movement • Pull the band towards the knees slowly then back overhead • Create as much tension in the abdominals as possible.
• Maintain a straight spine throughout • Keep a slight bend in the arm doing the farmers carry • Minimize movement of the kettlebells as much as possible.
• Start in a stable half kneeling position • The hand with the weight will be on the same side as the planted foot • Hinge and rotate bringing the hand towards the floor • Look at the KB the entire movement.
• Keep hips low between reps • Travel from side to side slowly with control • Use your full range of motion but do not push too much • Sink into the hip as much as able each rep.
• Use a bench or box to find the position, do not jump or do a pull up • Create tension in the upper back and hold your chin over the bar • Do not rest your chin on the bar.