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Blog > Fitness > Core training for your game: Strong center, better stroke
A strong core is the foundation of an effective tennis game. If you specifically train your core (torso, hips, abdomen and back), you will benefit in many areas: power, flexibility, balance and injury prevention. In this article, you will find out in detail why core training is so important, which exercises are particularly effective, how you can plan your training and which equipment can optimize your core training - including specific product recommendations from Tennis-Point.
In tennis, power is generally generated from the ground (footwork), through the hips and torso, until it is transferred to the ball via the shoulder, arm and racket. An unstable or weak core leads to energy being lost - e.g. through bending of the torso, lack of rotation or insufficient stability. The result: less power, less control. With core training, you improve your rotational ability and enable a clean kinetic chain.
Quick changes of direction, sprints, stops, jumps - all of these require a strong core. Your core is often put to the test, especially on different surfaces or in wet, slippery situations. Stable core muscles help you to keep your balance, even when you are under pressure or playing outside your comfort zone.
Many tennis injuries (e.g. back pain, hip problems or lower back injuries) are related to weak or asymmetrically loaded core muscles. Core training strengthens the deep muscles (e.g. transversus abdominis, multifidus), stabilizes the spine and pelvis and reduces overloading. The area of core stability and mobility is also central here.
An efficiently working core helps to save energy - if you keep your core tight, you don't have to compensate as much with auxiliary muscles. Your body will tire more slowly as a result. Your posture is better maintained after intense rallies, which gives you an advantage in the later rounds of a match.
Here are proven exercises with detailed instructions on how to perform them correctly - with variations and common mistakes.
Target muscles / benefits:
Design & variants:
Common mistakes & tips:
For your core training to be effective, not only the choice of exercises is important, but also frequency, progression and recovery.
Frequency: 2-3 core sessions per week are sufficient. On days when you have intensive tennis training, the core workout can be shorter (15-20 minutes), on non-training days a little longer (25-35 minutes).
Progression & variation: Gradually increase the difficulty - more repetitions, longer holding time, additional resistance or unstable surfaces. This will prevent your body from "just getting used to it".
Recovery: Don't neglect stretching and mobility - especially hips, back and trunk bends. Sufficient sleep and nutrition are also crucial for your muscles to recover.
Daily routine & timing: Many tennis players prefer to do core training after a warm-up or light exercise. After a match or an extremely strenuous day, it's better to take it easy; no maximum exertion without recovery.
Some aids can supplement your core training, make it more intensive or provide new impetus. Here are specific product recommendations (+ tips) that you can order directly from Tennis-Point directly:
Medicine ball: Ideal e.g. for Russian twists, med. lateral throws, slams or dynamic core rotation exercises. Additional weight increases intensity while maintaining a stable technique.
Balance board: Perfect for performing static exercises such as the plank or dead bow on an unstable surface. Challenges the deep core muscles much more - great for improving stability and balance.
Coordination ladder: Primarily for footwork and footwork, but crucial for your core: your center must remain stable during quick steps and jumps. Coordination ladders demand responsiveness and core stability at the same time.
Jumbo ball: For warm-up games, dynamic reaction exercises or stabilization exercises - e.g. lying on a ball with movements to create unstable conditions.
Tennis spoon training aid: For technique training, precise movement and swing control. A lot of precision work when hitting the ball requires stability in the torso; with a good technique exercise aid you can recognize and correct incorrect movements early on.
There are also general fitness accessories at Tennis-Point that include dumbbells, resistance bands, balance balls, etc. Take a look at the category at Tennis-Point to find more suitable equipment.
Core training is a central component of a powerful, healthy tennis game. With a strong core, you can increase your power, stability and quality of movement and prevent injuries. Use structured training on a regular basis, vary your exercises and support your training with suitable aids - this will help you make progress both in the gym and on the tennis court.
Start today - choose 1-2 of the above exercises and a tool, integrate them into your upcoming training plan and follow the principles of progression & recovery. Your game & your body will thank you!
You don't like the product you ordered or the fit and size are incorrect? No problem. You have a legal right to cancel your contract before delivery and up to 7 working days after delivery. Furthermore we promise you our Tennis-Point has extended this to a total of 30 days after delivery! If you want to return goods please e-mail us or write us. We will advise you what to do and refund you, including the original postage charges, within 30 days. You do not have to give any reason for cancellation. However, a brief explanation will help us to improve our service in the future. If you cancel, you must return the goods at your own expense. In this case, you are also responsible for the risk of loss or damage, therefore we recommed a postal insurance to cover the value.
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