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Top 9 Regular Exercise Every Tennis Player Must Follow
Monday, 08/26/2019
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Tennis, similar to other sports, will require specific attention to certain aspects of body functionality. In tennis, it happens to be shoulder stability, lateral quickness, and rotational strength. More flexible and stronger muscles also help in creating greater resistance to any injury. And it is known to be the key for most players, especially when they have to pound on the hard surfaces regularly.
Before you plan on hitting the court, it is essential to open up your hips and shoulders and work on your side-to-side movements. If you intend on winning more matches and sets, there are certain regular exercises that you need to try out. Nine of the regular exercises that every tennis player must try out for enhancing their performance are mentioned below –

  1. Standing T | When the shoulders are tight, we have a habit of overcompensating with the arms, and it leads to tennis elbow. In order to minimize its possibility, it is crucial that you perform standing Ts. You need to stand hinged right at the waist, ensuring that the back is flat and the chest is up. Now, you need to pull the shoulder blades down and back, while raising the arms along the side of the body over the head to form a T. Once you do it, come back to the start position and continue doing so for ten reps. The movement has to be initiated with the shoulder blades and not the arms. It will help in improving the rotation movement, which will counteract the negative effect of sitting.
  2. Drop Lunge | Drop lunges are known to enhance quickness and mobility, which is extremely important in tennis. In order to perform this exercise, you will have to stand tall with your back straight. Keep your left foot at the back and behind the right foot. The distance should be around two feet. You need to square the hips to the starting position. While maintaining your body weight on the front leg’s heel, you have to lower the body into a squat. The front knee shouldn’t slide to the toes. Stand again and repeat it on the other leg. Keep alternating for ten reps on each side.
  3. Lateral Lunge | When it comes to lateral mobility, you need to try out this exercise. In order to do this exercise, you will have to step on the left side and lower the hips in a squatting position back and down using your left leg while keeping the right leg straight. Come back to the starting position by pushing up using the left leg. Switch directions, and keep repeating the exercise for ten reps on every side. It will work on your quads, hamstrings, inner thighs, and glutes.
  4. Handwalk | It will be quite effective on the entire body because it integrates the lower and upper bodies, which is necessary for swinging the racquet swiftly. Your legs need to be straight. Then bend at the waist and place your palms on the ground. While the legs are straight, you need to walk your feet right up to your hands. You will feel a stretch, and that’s when you lock your feet and walk with your hands in the front to a push-up position.
  5. Granny Medicine Ball Toss | This movement will be useful in increasing overall power. In order to perform this exercise, you will have to stand with your feet apart, hips back, and knees slightly bent while holding a medicine ball right below the waist with arms straight. Once you are in the position, you will have to lower your body into a squat. The squat has to be busted while launching the ball into the air very high. Get the ball and go back to the starting position.
  6. Knee Hug | Knee hug is performed by stretching the hamstring of the front leg and glute along with the hip flexor of the back leg. It will help in improving mobility and flexibility in the lower part of the body. It could also add up to making you quicker on the court. You will have to stand and lift the right knee close to your chest and grab it with both your hands. It should be done while contracting the left glute. Once you are done, you will have to step forward and repeat the same on the other side.
  7. Medicine Ball Overhead Slam | It helps in building explosive power on the upper part of your body. While you are standing in an athletic position, hold the medicine ball near your waist. Bring the ball closer in front and then above your head. Then, you will have to throw the ball to the ground. Feet might leave the floor when you throw.
  8. Foam Rolling | Foam rolling makes use of deep compression for rolling out imbalances and muscle spasms that might occur gradually. The compression helps in relaxing the nerves and loosening the muscle to get the blood flowing.
  9. Trigger Point | With the help of trigger-point therapy, you will be able to relieve chronic fascial tightness and foot pain, which is common while playing on the hard tennis surfaces. These are some of the exercises that are easy and can help you in upping your game significantly. Try them out and see the difference.