Tennis exercises | keep progressing
Tennis exercises are key to standing out from your competitors. Tennis, probably more than any other sport, prioritizes rotational strength, lateral speed and shoulder stability. In addition, stronger and more flexible muscles mean greater resilience to injury, and that’s key for most players, who take more hits on harder surfaces than grass or clay.
That’s why, before you go out on the court or start feeling the symptoms of tennis elbow, which are a consequence of shoulder strain, it’s important to open up your shoulders, as well as your hips, and to improve the side-to-side swings that are crucial for volleying and shooting accurately. These tennis exercises are used by the Tour professionals themselves to improve their resistance and above all, the way they move around the court. Dominic Thiem uploads many tennis drills to his Instagram account if you want to see how an elite tennis player trains.
The 10 best tennis exercises to do in 2021
Try these 10 tennis exercises to improve your game, and you will be more than ready to face any kind of opponent.
1. Standing T
When your shoulders are tense, you tend to force your arms, and that increases the likelihood of causing the famous tennis elbow. To minimize the chance of this common little tennis injury, perform standing Ts.
2. Drop Lunges
The lunges improve lateral mobility and speed, which are crucial in tennis.
3. Lateral lunges
This movement also improves lateral mobility.
4. Walking on hands
This is an effective full-body stretch that combines the upper and lower body, which is essential for hitting the ball smoothly.
5. Throwing the medicine ball
This movement increases the total power.
6. Knee hug
By stretching the gluteus and tendon in the front leg and the hip flexor in the back leg, you will improve flexibility and mobility of the lower body, and speed on the tennis court.
7. Medicine ball throw from above
This will create an explosive power in the upper body, which is needed to play tennis effectively.
8. Parallel throwing of the medicine ball
Tennis exercises that improve your ability to store and release energy will improve the speed and power you use to move the racket.
9. Rolling Foam
The foam roller uses strong compression to remove the muscle pulls and deterioration that develops over time. Compression causes the nerves to relax, and also loosens the muscle, gets the blood flowing, and helps the body recover from workouts and daily life. As in a professional massage, there will be some uncomfortable moments with the foam roll. Use the roller anywhere you feel tense and need a massage. The foam roller not only addresses muscle imbalances, but is a great indicator of muscle quality. Recovery is a key part of tennis, and the foam roller will help you get back on court faster and more energetically than ever before.
10. Ball rolling with the feet
Even when you’re not playing tennis, a simple tennis ball can improve your performance. This tennis exercise will help relieve foot pain and muscle tension, which is the result of everyday life but especially if playing on hard tennis surfaces. According to medical professionals, this process also improves general health.