Balance for Movement A player who hopes to improve acceleration must first work on deceleration. A perfect snack during a match is a banana, which will keep blood sugar levels steady and provide a quick energy boost mid-match. An athlete’s perfect position to apply optimal power is their perfect position of balance. Stronger, reactive ankles make a tremendous contribution to stabilizing the foot/ankle complex and improving movement related skills. 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. 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. Coach Brooks is the author of six major texts and is a Twist Conditioning Senior Master Coach. 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). Keep your head still when playing tennis. As a result, quick, agile, stronger, safer and more powerful striking mechanics are produced...ALL of which are key attributes that differentiate top and lower level players. 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 is a very popular sport in Australia and is played by people of all ages. Hold that position for as long as you can, then switch feet. Privacy Policy If you can get to the ball early and are in a good position to hit it, you've increased your chances to hit the ball well, and possibly win the point. Tennis speed is so much more than the ability to run at maximum speeds. Join Active Exercises to Improve Balance … Careers Furthermore, improving knee joint integrity by training in unstable environments helps prevent common sport MCL and ACL injuries. This is your goal, maintaining your center over your ankles. For the most part, customization of a racquet will involve adding weight. Adding family members helps ACTIVE find events specific to your family's interests. 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. Sign In, Join Active Balance drills help tune up the body so it can land with proper weight distribution, while activating and properly sequencing deceleration muscles. NTRP Guidelines: What Level of Player Are You? This type of warm-up consists of stretching exercises with movements that resemble the way you move when you play tennis. 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. From marketing exposure to actionable data Cookie Settings. This is a great place to begin to feel your center of gravity over your ankles. And replace your shoes periodically, even if the grip isn’t gone, to be sure you’re getting proper support.” It can actually help prevent falls and accidents. Eat pasta, rice, or cereals post-match. 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. The same can be said of the cool-down period after training. 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. More generally, Slater encourages older players to keep their shoes and racquets current: “If you play once or twice a week, re-string every six months, once before the outdoor season and once before the indoor. Unfortunately, it is not nearly as easy to reduce a racquet’s weight, short of removing the stock grip or overgrip. To contact him, visit www.MovesIntFitness.com. Speed is perhaps the most vital determinant of your performance during a tennis match. The rate of muscular contraction is very high during speed training. The best way to improve your speed on the tennis court is to train in ways that mimic the demands of the sport. 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. Support & Feedback Purposefully shift COM outside the BOS to gain a tactical advantage over an opponent; or to achieve an advanced technical skill. Privacy Settings 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. Break your running distances down into short sprints of 10, 20, 30 and 40 metres. The brain needs time to … You can only swing so fast, and you only want to swing something less than as fast as you can. Other, The Gym Balance and sports. Over two dozen studies have analyzed bone health in tennis players at all different levels with most showing that bone density and strength increase as a result of tennis … Players use racquets to hit a ball over a net into the other side of the court. It is critical to acknowledge that the brain thinks in terms of movement, not muscles. JavaScript seems to be disabled in your browser. HIIT drills that enhance overall control and depth of movement. The good news is you can improve your balance over time with specific exercises and activities. 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