Tennis Blog Series: Core Strength
Core Strength
How do elite tennis players generate power? Visually looking at tennis strokes, it seems like the low back has to endure a lot of twisting and loading. While there is a degree of load on the lumbar spine, ideally, players will be able to stabilize the low back with surrounding muscles and use the legs to generate power.
For serving, groundstrokes, and overheads, there is a degree of low back loading with spine and pelvic rotation. This acts as a coiled spring, and the explosion of that spring in the opposite direction yields power. There are many factors that affect how this “load and explode” system works, but leg power and stability coupled with abdominal strength and stability are two key factors for success.
In many instances, tennis swings are analogous to a whip, where the lower body generates power, the spine is relatively stiff, transferring the power to the upper body, where the final outcome is a powerful groundstroke or serve. Muscles deep in the abdomen are often overlooked that contribute to this stability that allows the transfer of power from the lower to upper body. Recreational and competitive players often only train the “six pack muscles” near the surface of the abdomen and neglect the deep muscles that stabilize the spine.
Exercises that move the spine such as sit-ups train the surface muscles very well. Exercises that focus on isometric contractions (squeezing a muscle without any movement) such as planks or anti-rotation presses better target the deep stabilizing muscles. To test yourself, try holding a plank and side plank. Only hold as long as you can keep good form. Work on building up to at least a 60 second forward plank and a 90 second side plank on both sides!
Ideal Front Plank Tips:
Elbows should be directly under your shoulders
Your body (from your head to your toes) should be in a straight line. Your buttocks shouldn’t be lifted in the air nor your back sagging towards the ground
You should be looking down towards the ground to avoid straining your neck
Brace your abdominal muscles during the exercise
Ideal Side Plank Tips
Your elbow should be directly under your shoulder
Your body should make a straight line from your nose down to your feet
Be sure that you are looking forward (you don’t want to be twisted down towards the ground or up towards the ceiling)
Brace your abdominal muscles during the exercise
While there is certainly a time and place for training the muscles that move the spine, it is essential to train the deep muscles as well for improved performance and low back pain prevention.