3 Keys To Performing Tennis Exercises Safely and Effectively

Tennis is surely an explosive sport that needs power, endurance, quick changes of direction, balance, agility, flexibility and strength. Engaging in better shape for tennis, it doesn't matter what your level, age or condition, is definitely an achievable goal that every player should share. But where can you begin?

The caliber of the information available on the subject of athletic performance enhancement is great. However, deciphering and implementing that information might be a formidable task. Within the National Strength & Conditioning Association's National Conference in June, most of the presenters specifically addressed tennis training issues and emphasized the value of sport specific training in addition to functional training. The problem available is how to effectively convey that information to players.

In Real Estate, it is known that most key elements when buying a home are location, location, location. Well, when it comes to doing safe and efficient tennis exercises, our mantra is going to be FORM, FORM, FORM. 

Getting back to homes for an additional, when you develop a home, before you put up the walls of the house, the cement foundation needs to be set...without having a firm foundation, your home will crumble. In exercising, our "cement" from which we put up our "walls", is going to be our legs. Quite simply, even if we are doing an exercise which is targeting the upper body, such as a dumbbell shoulder press, in no way shape or form in the event you set out to do the exercise without first addressing your setup through the ground up.

Step One: (for standing exercises)

Create your feet. One of the most stable stance is on two feet together parallel and squarely set underneath the hips. Another version is what referred to as the staggered stance- one foot slightly in front of the other. This situation tends to help if one has low back issues. The last base set up is one foot- definitely an advanced option.

Second step:

Put a small bend in the knees. Aids in balance, saves the joints and protects the reduced back

Third step:

Engage your core. Draw your navel toward your spine without flexing forward and continue to breath. To help you with this particular concept, the sensation in your abdominal area should be much like once you cough.

 

Once you have addressed these three primary foundational techniques for standing exercises, you are now prepared to "put up you walls"- move your arms with the shoulder press exercise. Make use of this three step process and you will be setting yourself as much as safely and effectively perform your tennis exercises.