Top 2 Core Exercises Every Tennis Player Must Do

Although tennis itself is an exercise for the whole body, you still need to incorporate some core exercises in your daily tennis life. The sole purpose is to make your muscles strong that plays a vital role when you are playing on the court.

If you look from another perspective, each tennis shot requires precision and focus, both of them can be achieved when we include exercise in our daily life. On top of this, if you study the life of today's top tennis players, you will notice one thing common, which is exercise because they know the importance of exercise. This makes them move precisely and sharply on the tennis court.

One of the top players, Rafael Nadal does 36 hours of workout weekly. Sloane Stephens used to do 2 hours workout before practicing tennis.

Before we move to core exercises, you might be wondering what are core exercises or what is the difference between normal exercise and core exercise?

Core exercises support your muscle to prevent injuries like back pain, tennis elbow etc. Moreover, core exercises play an important role in your overall tennis performance. If you are a tennis lover and want to take your tennis career seriously, then core exercise must be part of your daily life.

Without further ado, let's move to details of the top 2 core exercises!

Note: Before you start any core exercise, make sure you spend enough time(at least 10 minutes) doing warm-up otherwise you may end up with muscle fatigue or muscle pull.

1) Forearm Plank Exercise

Forearm plank is an easy static yet very effective core exercise. This exercise strengthens your spine muscles which help to prevent back pain injuries.

How to perform forearm planks:

1) Lay down on the ground. Make sure your body is straight.

2) Hold your whole body on your toes and forearm, think like a bridge standing over toes and forearms.

3) Stay in the position for at least 1 minute without moving your body.

If you can't hold for 1 minute, do it for 30 seconds and then after the rest of 1 minute, do it again for 30 seconds.

2) Box Jumps

This exercise has the whole procedure in its name. This low-impact exercise makes your thighs strong and prepares a tennis player for jumping and dividing on the court. When you perform this exercise, the following muscles are involved.

a) Quads

b) Glutes

c) Hamstrings

d) Calves

How to perform box jumps:

1) Stand straight in front of a box with your shoulders wide apart.

2) Slight bend your knees down and move your arms behind you.

3) Push your feet against the ground and jump over the box,

4) Make sure you bend your knees again when you land over the box.

5) Step back and repeat this exercise as long as you can.

Conclusion

Tennis itself is an exercise but including core exercise in your workout plan is essential to keep your muscles in good condition and prepare them for hard usage on the tennis court. Besides these exercises, add some healthy diet to your plan and take your diet at least 30 minutes before doing exercises.

Do you have any better exercise suggestions? Share with me in the comments below and let's spread the knowledge.