Core Training for Tennis

Here are some outtakes from presentation I will be sharing with the Chinese Tennis Association next week.
This section is on Core Training for Tennis and Activation Techniques for Tennis;
nThe smaller postural muscles must be developed to provide joint stability to allow for maximal force production, force transmission and velocity.
nThis will reduce the likely hood over repetitive strain injuries and will yield optimal athletic performance.

nThe core can be defined as the lumbo-pelvic-hip complex, thoracic spine, scapulae and cervical spine.

nThe musculature of the core is divided into two categories: the stabilization mechanism and the movement system.

¨The stabilization mechanism stabilizes the spine via inter segmental stabilization and stabilizers the limbs
n-Transverse Abdominis
n-Lumbar Multifidus
n-Internal Oblique
n-Pelvic Floor Muscles
n-Scapular Stabilizers
nThe movement system provides abdominal bracing and moves the spine and limbs
¨-Rectus abdominus
¨-External oblique
¨-Erector spinae
¨-Quadratus Lumborum
¨-Latisumus Dorsi

nMany people have a strong movement system, but weak stabilizing muscles. This results in lack of stabilization of the spine and other joint, thus increasing forces throughout the lumbo-pelvic-hip complex that may result in low back pain, shoulder pain and injury
¨First strengthen the stabilizers (stabilization system) prior to the musculature which move the spine (movement system).
Acute Variables;
nFrequency 3-6 x’s per week
nSets 2-4
nNumber of exercises 1-6
nRepetitions 10-20
nTempo can be static holds for 6-60 seconds or slow movements (lower for 4 seconds, pause for 2 seconds raise for 1 second) or just 3 seconds down and 3 seconds up

Thanks for reading!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist

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