Periodization Training for Tennis
Part 8
By Dr. Paul Roetert
The Trunk
Here is a series of trunk exercises developed by USTA Sports Science as part of the weight training component in our complete periodization training program. A strong trunk--the abdominals, plus the side and back muscles (technically the obliques and the spinal erectors)--is critical for improving your tennis performance and preventing injury. Developing your trunk muscles can produce a major power increase because the trunk is the source of many core movements in tennis. A strong trunk allows the upper body to stay synchronized with the lower body during stroke execution.
In Part 9 we will add a second type trunk exercises, called Trunk Extensions, which work the trunk muscles on the backside of the body. Together they form another piece in the total tennis conditioning program.
Remember, periodization training can improve your level of play significantly without any changes in
your strokes. This type of training will also allow you to peak for specific competitions, like your league team
season or the club championship.
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Crunch
Focus: This basic exercise will help your develop or increase your power on all strokes.
Exercise: Lie on your back with your knees bent and your feet flat on the floor. Place your hands by your ears with the elbows spread wide (away from the head). Curl the upper body from the floor, including the head and shoulders. Feel the muscles contract. Your upper body should be off the ground about 3 inches at the shoulders. Lower the shoulders back to the ground and repeat.
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Crossover Crunch
Focus: This exercise strengthens the internal and external obliques (side muscles). The are responsible for trunk rotation, which is critical to all tennis strokes.
Exercise: Lie on your back with one knee bent and the foot flat on the floor. Cross the other leg over your knee and place your hands by your ears with elbows spread wide. Curl the upper body so the elbow crosses toward the opposite knee. Repeat on the other side.
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Seated Trunk Circles
Focus: This exercise develops the entire abdomen and trunk, and requires more strength than the two more basic exercises above.
Exercise: Lie on your back with the hips and knees bent at 90 degrees. Hold your arms and hands behind the head with elbows out to the side. Touch your left elbow to the right knee and vice versa. Be careful not to pull your head forward with your hands.
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Reverse Sit-Up
Focus: This exercise works both the abdominals and the hip flexors.
Exercise: Lie on your back ith your feet on a bench. Your hands are behind your head with the elbows to the side. Curl your upper body and move your chest up towards your thighs as far as possible. Again, don't pull your head forward with the hands.
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Sit Up with Legs Raised
Focus: This is another important exercise for abdominal strength and stroke power.
Exercise: Lie on your back with your hips and knees raised at 90 degrees. Hold your hands behind your head, again with your elbows out to the side. As with the basic crunch, curl your upper body until you can feel the abdominal muscles contract. Your torso should be about 3 inches off the ground at the shoulder blades. Lower the shoulders and repeat.
