McTeer Fitness Training & Tennis Coaching, Austin, Texas

Music by Leona Lewis, “Footprints in the Sand”

WHY FITNESS BALL TRAINING 4 TENNIS PLAYERS?

Although physical therapists have used the Fitness Ball for 40+ years, fitness trainers around the world now understand that they are a great way for athletes to strengthen their entire bodies and increase balance, endurance and coordination.  This is particularly true for tennis, a sport which requires constant balance, stability and core strength.

Also known as a Swiss ball, physioball, or exercise ball, the fitness ball is a multipurpose functional exercise tool that is inexpensive, safe and targets several muscle groups at once.  Training with a fitness ball requires strength, balance and co-ordination of core muscles that are used to stabilize the spine and maintain good posture.

Because a fitness ball is unstable, it requires us to use our stabilizer muscles, which tend to be under-used and weak in many of us.  A major benefit of training with a fitness ball verses directly on a hard flat surface is that our bodies must respond to the instability of the ball to stay balanced, engaging many more muscles.  These stabilizer muscles become stronger over time to keep balance and allow our entire body to “function better athletically.”

What Size Ball?  When you sit on it, knees should be about 90 degrees.

under 5′0” – 45 cm ball , under 5′10” – 55 cm , under 6′2” – 65 cm , over 6′3” – 75 cm ball

Exercise 2 of 56: This one’s great for developing functional core strength & flexibility! 2 sets, 10 reps each side Lie face up * low/mid back on ball * knees over ankles * feet on ground * hold imaginary ball in both hands over chest * contract core * rotate torso to one side, lifting shoulder off ball * pause when arms are past parallel to floor * return to center & other side

Exercise 5 of 56 functional fitness exercises for tennis. This one develops lower core & lower body strength and stability … Do 2 sets of 10-15 reps … Start with torso & arms on floor, palms down * heels on front-center of ball @ 90 degrees * Lift rear off floor & raise hips by pushing feet against ball * Reverse movement & return to start position

>Exercise 11 of 56 functional fitness ball exercises for tennis players … This one will strengthen your low back, glutes and hamstrings and improve balance … 2 sets, 10-15 reps each side … Stand with one foot on the ball, standing leg slightly bent, hands in front of thighs. Keeping shoulders back, back flat and abs in, tip from the hips and bring hands down to shins, close to body. Contract glutes and hamstrings to pull your torso back up. Switch legs and repeat.