Safe landing and effective braking mechanics are founded in having sufficient ankle, knee and hip strength. Speed is perhaps the most vital determinant of your performance during a tennis match. Join Active Adding family members helps ACTIVE find events specific to your family's interests. While strength and cardio training are critical aspects of conditioning, balance is the foundation of good health, and everyone can improve their balance, regardless of ability, according to Louis Stack, a Canadian National Speed Skiing team member and balance training expert. You can improve this area of your game by following these simple, high-energy drills. "Ideally you want your upper body to remain rather straight, your head very still, and then you rotate around this axis which does not move." Coaching “toe-to-fingertip strength” improves muscle sequencing and the summation of power as muscles contract across the ankle-knee-hip- core, continuing up the kinetic chain, and resulting in optimal power/skill application via the tennis racket. A gymnast training to increase hip mobility to improve the quality of their split leap on the beam: ... A tennis player moving forward from the baseline quickly to reach a drop shot close to the net: The same can be said of the cool-down period after training. Balance exercises should be created with purpose and designed to manipulate specific mechanical, sensory and motor control factors that modify the body’s requirement for muscular contraction and coordination. Consequently, the player starts to associate their level of tennis (and thus their confidence about how good they are) based on their hits and misses (the outcome). Tennis, probably more than any other sport, places a premium on rotational strength, lateral quickness, and shoulder stability. The tennis diet during the match should be able to replenish the used-up glycogen. Learn about topics such as How to Play Tennis, How to Become a Professional Tennis Player, How to Hit a Tennis Ball, and more with our helpful step-by-step instructions with photos and videos. Keep your head still when playing tennis. While the increase in body size and muscle strength may eventually improve athletic performance, there may be a temporary decline in balance and body control. They should be able to stand up and stay balanced very quickly. JavaScript seems to be disabled in your browser. Coach Brooks is the author of six major texts and is a Twist Conditioning Senior Master Coach. Discount not valid on professional fitness education. Support & Feedback This week, tennis players of all abilities will be glued to the broadcast of the French Open like a good Continental grip on their Wilsons, watching the best players … Safe landing and effective braking mechanics are founded in having sufficient ankle, knee and hip strength. It is important to ensure that the server can remain stable and not over balance as this could affect how quickly and easily to move to reach to the next ball that is returned over the net. Cookie Policy Careers It's a principle known as "specificity." This effect is largest in those who play tennis from an early age, but those who start playing tennis later in life can also benefit. Tennis rackets are available in different head sizes, and rackets with a larger head provide more power while rackets with a smaller head provide more control. *Free shipping excludes Hawaii and Alaska. insights, ACTIVE Works® is the race management All rights reserved. Here’s how you do this one: stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Stronger, reactive ankles make a tremendous contribution to stabilizing the foot/ankle complex and improving movement related skills. If you don't take the time to warm up properly you really run the risk of injury. Normally players begin a serve by tossing the ball into the air and hitting it … Lift up your right foot and balance on your left foot. Unstable training also develops ankle and knee responsiveness. Unless you are a world-class player, consider lowering the string tension and playing with a midsize or larger head racket to increase ball speed. Sign In, Join Active The second principle is … software for managing & marketing your events. Privacy Policy Defensive players also should do everything they can to shift from defense to offence. or A proper cool down will help to stretch the muscles back to their original resting length and eliminate the presence of the waste products such as lactic acid. Of the five main attributes, tennis players want to develop in their shots―consistency, depth, power, direction, and spin―direction probably brings the biggest sense of accomplishment per difficulty. The angle at the hip and the knee should be 90°. The excessive contractions tend to shorten the muscles and produce waste products as the session progresses. Hold that position for as long as you can, then switch feet. Teach the body to automatically, successfully and quickly recover from unintended deviations to COM. Peter Twist is president of Twist Conditioning’s three divisions, franchised sport conditioning centers, product wholesale and international workshop series specializing in sport conditioning.To contact him, visit www.TwistConditioning.com. More: One Powerful Post-Match Stretch to Prevent Injury. Unfortunately, it is not nearly as easy to reduce a racquet’s weight, short of removing the stock grip or overgrip. and/or its affiliates and licensors. Single leg squats are an AWESOME exercise for tennis players, as not only does it help strengthen your legs, you will also see an improvement in your balance and stability. The brain needs time to … Exercises to Improve Balance … Tennis speed is so much more than the ability to run at maximum speeds. Privacy Settings In other words, your training should align with your sport. The Home Gym Equipment On Everyone's Christmas List This Year. Overall, fitness and strength are only useful when they are developed with an exercise training style that improves the physical requirements (specificity) tennis match play draws upon. Running Shoes|Fitness Apparel|Sports, Daily Deals: A proper warm up and cool down will also significantly reduce the amount of muscle soreness that will occur a day or so after the session. Sport skills require athletes to shift their COM far outside the BOS while still maintaining body control. From marketing exposure to actionable data 4. Learned balance skills help extend the limits of balance, so athletes can shift COM further outside a narrowly defined BOS, allowing them to move more aggressively and creatively. However, it is important not to over balance during the serve as the serve is not the only aspect of the tennis game that needs to be focussed on. Increase plow through Two eight-inch strips of TW customization tape applied to the inner hoop, centered at the 12 o'clock location, will increase the racquet's total mass by 0.2 oz, translating into 2 balance points less head-light and a 20-point jump in swingweight. Examples of dynamic stretching exercises … This is a great place to begin to feel your center of gravity over your ankles. Personal Trainer When an athlete is well-trained in the skills of balance and deceleration, both contribute to first step quickness and weight shifts by providing perfect transitional mechanics between 1) stop- and-start and 2) set-up-and-strike sequences. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. "Balance is a key element for any good tennis shot," he explains. Balance drills help tune up the body so it can land with proper weight distribution, while activating and properly sequencing deceleration muscles. High speed braking is a main cause of injury for tennis athletes. The warm up should start slowly at low intensities and build up, whereas your cool down should be exact opposite (gradually slowing down) and finishing with some static stretching. Balance is critical to tennis where athletes are loading or biasing one leg the majority of time, especially when changing direction or hitting the ball. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. If you think about it, because of the distances covered on a tennis court, it is almost impossible to reach top speed. But good balance isn’t just helpful if you’re an Olympic athlete. The rate of muscular contraction is very high during speed training. Copyright Policy High speed braking is a main cause of injury for tennis athletes. As easy to reduce a racquet ’ s capabilities, readiness and experience the... 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