The abdominal muscles are one of the most important parts of a tennis players arsenal.
All of the twisting and turning that happens during a match, requires the use of abdominal muscles. Even the motion and explosive power exerted while serving requires the use of the abs. Just as the abs are important, so is the need to strengthen and condition them, to help prevent injury and improve performance.
The abdominal muscles consist of:
- The internal and external obliques (the muscles that wrap around your sides)
- The rectus abdominus ( the “six-pack” over the front of the stomach)
A recent study published in the British Journal of Sports Medicine stated that rectus abdominus injuries are the most common, and possibly debilitating, injuries to tennis players. The accepted cause for injury was the eccentric overload and forced contraction of the rectus abdominus muscle during the cocking phase of the service motion. Furthermore, the study confirmed that strengthening of the abdominal muscles could reduce the chances of this happening.
Core training is a great way to strengthen and condition these muscles, along with helping to build explosive power. This type of training concentrates on developing the “core”, which consists of all of the muscles in the mid-section of the body. If trained properly, these muscles provide a stable base for force and power. The use of plyometrics, which are special types of exercises that train the muscles to rapidly contract, are well-suited for core training.
Some examples of core-specific plyometric exercises are:
- Pullover Crunches
Start: Using a medicine ball, lie on your back, knees bent, holding the ball over your head with arms fully extended.
Action: Raise your trunk 45 degrees while bringing the ball over the head to the chest. Lower back down to the starting position in one fluid motion so that the head and ball touch the floor simultaneously.
- Hip Crunches
Start: Sit on the floor with your back at a 45 degree angle to the floor by placing the hands behind the hips. Hold a medicine ball between the legs by squeezing it with the knees.
Action: Lift the ball off the floor by drawing the knees toward the chest. Lower back down, and repeat.
- Sitting Toe Touch
Start: Sit on the floor, legs extended, holding the medicine ball over the head
Action: While keeping the arms straight, bring the ball down until it touches the toes. Return to starting position and repeat.
Also, be sure to check out the following SportsMD Rehabilitation and Performance Expert Robert Donatelli's core training workout videos:
Test & Exercise, Core / Trunk.
Test & Exercise for Core. Laterals - Side Bridge
Test & Exercise for Core, Abdominals
Remember, these are just a few of the many core-specific exercises that can be done. If done properly, core training will produce fast, powerful movements, and increase prevention of abdominal injuries, which is crucial to playing tennis.
Reference: Rectus Abdominus Muscle Strains in Tennis Players, Maquirriain, J., Ghisi, J.P., Kokalj, A.M., British Journal of Sports Medicine, Volume: 41(11), November 2007, 842-8
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