Guest Post by Josh Rifkin, MTPS, RacquetFit, USPTA, CHEK, FMS, LMT
Co-Director of Fitness and Academy Coach, The Austin Tennis Academy

​Medicine ball throws, long plank holds, crunches and sit-ups. Is this type of core training for the tennis athlete flawed? These types of core training methods have been around for ages, but does that mean these methods are optimized? I would argue no. While most videos and core routines posted for tennis athletes are either extremely dynamic (medicine ball throws) or extremely static (record breaking plank holds) there is a huge link missing from this to help optimize a tennis athlete’s performance, not to mention protect their bodies from injury.
 
All of the following components of core training must be included for the tennis athlete:

• Anti-Rotation: Movements that resist rotation in the spine (All strokes in tennis)
• Anti-Extension: Movements that resist extension in the spine (serve focus, groundstroke posture)
• Anti-Lateral Flexion: Movements that resist lateral flexion, or side bending (all strokes in tennis)
• Static Core Stability: Resisting movement or creating “stiffness.” in the trunk. Prerequisite before powerful and dynamic core movements
• Dynamic Core Stability: Maintaining postural control and stability while under load/stress or movement in multiple planes of motion. (All situations in tennis)
• Perturbations: External Disturbances or Stimulus (like contact of a ball). Fires reflexive core stabilization

 
As you can see, plank holds or medicine ball drills are just beginning to scratch the surface of the core training needed to optimize the tennis athlete’s body.
 
I’m sure most of us are familiar with the kinetic chain, and transfer of force or energy for the tennis athlete. This concept must be addressed in core training or you risk leakage of energy, inefficiency in movement/strokes and injury. The tennis athlete is extremely dynamic, competes in multiple planes of motion, in a chaotic and uncontrolled environment. Core training must mimic these demands.
 
The tennis athlete must have a strong and stable foundation in which they can transfer power, repeatedly and controllably. This comes from a concept coined by renowned biomechanists Janice Moreside and Stuart McGill. This concept is “proximal stability for distal mobility.” Proximal meaning situated near the center of the body (ie, core) and distal meaning situated away from the center of the body (ie, arms/legs). Functional core training for the tennis athlete must address this concept to fill in the missing links of partial range of motion drills and prematurely executed sexy and dynamic power drills. Simply stated, the tennis athlete must train with a controlled platform (proximal) for a mobile, yet controlled and dynamic (distal) environment.
 
“In an efficient state the trunk provides appropriate proximal stability or controlled mobility to support optimal task or postural performance.” Basmajian, J. V. (1993). Rational manual therapies. R. Nyberg (Ed.). Williams & Wilkins.
 
Working with tennis athletes in these functional ways help us connect the kinetic chain while improving stability when exposed to the court.
 
This is one of my favorite images to show the importance of this: Taken from Paul Chek’s Scientific Core Conditioning:

This image shows how the small stabilizer or intrinsic system supports our structural integrity to allow stability when the larger prime mover muscles provide force production. Addressing core training with only dynamic movement drills and partial range reps (med ball throws and sit ups) only address the “outer unit” neglecting the “inner unit” exposing potential risk on the “mast.” On the other hand, drills that only address stiffness and stability (plank holds) without any dynamic components neglect the fact that the tennis athlete does not perform on court while stiff and braced. Back to the concept above, “proximal stability for distal mobility.” Of course there are times when all of these traditional training methods should be used and everyone should know their “why” behind programming any exercise. However, incorporating more functional movements will ensure the athlete be better equipped to handle the med ball drills and any other power movements you incorporate into your training. Not only this, it engages the athlete at a higher level due to high level of specificity for their love, tennis. No pun intended. They can connect to the “why,” and it challenges their nervous system in a way partial range mind numbing stomach hardening crunches do not. These partial range prime mover exercises also play a role in contributing to postural imbalances. These imbalances affect the structure of the “mast” and hurts efficiency of the kinetic chain.
 
I challenge everyone to get creative with their core training to help the tennis athlete be exposed to more specific demands they will see on the court.
 
Here are just 6 of many of my favorite functional core exercises you can play with (pictured at the end of this article):

1. Side plank with top arm in “Y” position, performing small shoulder pulses or movements with a band
2. Stance Specific Isometric holds with multi planar palloff presses/band movements
3. Glute Bridge Variations with Perturbations (external disturbance or stimulus) from external force or band
4. ½ kneeling or stance specific Swiss ball/med ball movements with arms (can add perturbations to ball)
5. ½ Turkish get up to bridge with hold (can add perturbations to top arm or bottoms up kettle bell)
6. Medicine Ball Shadow Shots with end position holds (can add perturbations to the hold)

 
To conclude, you must be able to resist and stabilize movement in order to produce it repeatedly with power, efficiency and safety. Following the concept of “proximal stability for distal mobility” can fill in this missing link of core training for the tennis athlete. In a functional environment the cores job is not to only produce movement, but to stabilize and resist movement as well. Functionally, core musculature will co-contract to help create stiffness and stability in order to protect the body’s joints by connecting the kinetic chain and transfer forces/energy (see types of core training listed above). Have a direct “why” in your core training.
 
So I’ll ask the question again… is the current core training for the tennis athlete optimized? You decide.
 
 
For more information or any questions on how to optimize core training for tennis you can reach out to Josh at:
 
Email: [email protected]
Cell: 2603855913
Insta: @Coach_Rif
 
 
DON’T MISS THE CORE TRAINING EXERCISES BELOW!

Guest post by Adam Lee, TPT, CTPS
​Glen Head Racquet and Fitness

Visualization is arguably the most important factor in the mental approach to tennis, and the current situation we are facing with the COVID-19 pandemic gives us an opportunity to turn within and hone our craft through improving mental acuity with certain visualization techniques. Strong visualization skills allow players to run scenarios in their heads, getting an edge on the court through practicing meditation, imagery, and interval training off the court.
 
Meditation is a technique used by many athletes who want to train their mind. An athlete meditates in order to find a state of consciousness to focus on only what is necessary for that period of time with undivided attention. Current world number one and 17-time Grand Slam Champion Novak Djokovic is known throughout the tennis world for his rigorous routines and preparation, which involves meditation, diet and yoga. Meditation improves an athletes ability to focus in the zone, sharpen concentration and awareness, while releasing negative energy that could poorly impact performance.
 
Djokovic says that “One of the ways is to kind of meditate but not meditate with the intention of going away from those problems, but visualize,” (Wegela. 2010).  Doing so, he is able to reflect upon his self and obtain the mental clarity needed to overcome any hurdles he may be facing.  Meditation requires significant brain power, and many young athletes have not yet developed a sufficient degree of control and willpower to fully incorporate mediation into their program. That said, the sooner meditation is started as part of a young player’s routine, the better, as it may not have an immediate impact, but will certainly pay huge dividends on a competitive level down the line.
 
During COVID-19, I have spent much of my time researching and watching webinars, with one in particular being  ‘Building Character and the USTA Teaching & Coaching Philosophy.’ One topic in particular discussed was how players can gain so much knowledge and confidence by using a visualization skill such as imagery. Imagery will help players absorb information through the demonstration of others. Just by watching another compete can offer you so much information, allowing the otherwise new skill to feel more familiar, translating into a more confident attitude emulated. Juniors can use imagery in their homes as a way to visualize and connect with the idea of competing. Watching others compete can give these players a better sense of what a particular skill, tactic, technique or mindset looks like which will ultimately make it easier to emulate and thus improve the quality of their own game. Patrick Mouratoglou, Serena Williams’s coach, understands the importance of watching. He believes that is one of the best ways for a player to learn.
 
Many pros watch each other to develop tactics and help them mentally in stressful situations such as break point down at 4 all in the 3rd set. For example, Victoria Azerenka studies Rafael Nadal for his mental strength because he is known to make a stressful situation look calm.          
 
Lastly, another visualization skill for juniors to use during COVID-19 is the ability to use interval training to connect with competing in matches. So what exactly is interval training and how can this help players visualize themselves in a competitive match?
 
Interval training alternates between short and high intensity bursts of activity with a recovery in between allowing the body to train the two energy systems: aerobic and anaerobic. Briefly, aerobic exercise is any type of cardiovascular training - i.e.  cardio - and the anaerobic system involves short intense burst of energy performed at maximum effort.
 
As any competitive player knows, tennis matches consist of short bursts high intensity points, usually lasting no more than than 10 seconds, with pauses up to 20 seconds in between points and 90 seconds at the change of ends. To simulate this sort of activity you don’t need fancy equipment, just your driveway, a nearby hill, high school track or a treadmill if you have one. You can recreate a match experience mentally by sprinting 10-15 seconds to represent point play, taking 20 second rests to signify the time between points to regroup, gather thoughts, and take deep breaths. Not only can this help you on a physical standpoint but also mentally. By the middle of the exercise, you may be  exhausted but have 4 sprints remaining. This is when it is time to draw back to visualization and imagine yourself being one game away from winning a tournament after playing an excruciating 3 hour match earlier in the day. That visualization will push you to finish the intervals time and time again.
 
During this challenging time where so many of us are unable to continue our day to day activities, these visualization techniques provide an easily attainable way for you to improve your game and can provide a bit of peace in an otherwise stressful time. Always remember, hard work opens the doors of success, accomplishments and your dreams.
 
References
 
Wegela, K. (2010 January 19). How to Practice Mindfulness Meditation. Psychology Today. Retrieved from https://www.psychologytoday.com/blog/the-courage-be- present/201001/how-practice-mindfulness-meditation