More on Core Training, You Can Never Get Enough, Especially Core Training for Tennis Players and to Prevent Low Back Pain!

Core Training

“Core” training is pretty trendy, but very important. A good definition of the core is “the lumbo-pelvic-hip-complex (LPHC), thoracic and cervical spine. Basically, anything but the arms and legs.  The core is where movement initiates and where our center of gravity lies.  It is crucial for transmitting force from the lower extremity up through the rest of the body or from the upper extremity down through the rest of the body. If the musculature within the core does not provide appropriate stability, force production will be reduced and the passive system (ligaments, discs, bones) will be exposed to excessive forces.

The musculature in the core can be categorized into two systems.

Stabilization System


Movement System

Transverse Abdominus


Rectus Abdominus

Internal Oblique


External Oblique



Erector Spinae

Pelvic Floor Musculature


Psoas/Hip Flexor Complex



Hamstring Complex

Lumbar Multifidi


Adductor Complex



Quadratus Lumborum


The stabilization system musculature is comprised of mostly Type I muscle fibers. Compared to Type II muscle fibers, they are smaller in size, have better endurance and can produce less force. They attach close to the spine and provide what is called inter-segmental or inter-vertebral stabilization. They help to maintain alignment of the vertebrae. 

Due to poor posture, muscular imbalances, poor technical skill or past injury, the stabilization muscles are often weak and inhibited (unable to reduce, produce or dynamically stabilize force), hard to control and have poor endurance. This is often times a major limiting factor to optimal athletic and daily performance. 

This is a HUGE contributing factor to low back pain!


Are you a chest breather or a diaphragmatic breather?

1) place your left thumb in your belly button and let the rest of your palm support your “pooch” or lower abdomen. If you do not have a pooch eat moreJ

2) place your right hand just under your collar bones, on top of your sternum right in the middle of your chest with the palm flat against your body

3) take 3 or 4 deep breathes, what hand moves first> top or bottom? Which hand move ore top or bottom?

Tune in next time for your results and to see if you passed the challenge!!!

         By training the core properly, this will strengthen the muscles surrounding the spine which can help prevent back pain.

         By training the core properly, this will create a strong foundation for the prime movers, allowing you to lift more weight.

         By training the core properly, this will enhance you or your client’s, patient’s or athlete’s cosmetic appearance by emphasizing the drawn-in abdominal region.

Thanks for reading and remember core training is critical for everyone, especially my tennis players!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist

ps. If you want to learn more about keeping your low back healthy, check this out
Twitter Username:
Twitter Password:

This information is not stored and only one tweet will be sent
This entry was posted in flexibility for tennis, injury prevention, low back pain, Shoulder Rehabilitation for Athletes, tennis conditioning. Bookmark the permalink. Post a comment or leave a trackback: Trackback URL.

Post a Comment

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>