Download Core Training for Tennis

Core Training For
Tennis
Dean Hollingworth, MTPS, CSCS
Director of Fitness and High Performance
Club Cote-de-Liesse, Montreal, Canada
Today’s objectives
•
What is the core?
•
What is the core designed to do?
•
The influence of Dr. McGill on core training.
•
What is the best way to train the core?
•
Which core exercises for tennis players?
•
Demonstration and progression of core exercises.
•
How to implement them effectively into your program?
When did it all start?
Early definitions of the core were
focused on identifying the muscles of
the thorax responsible for mechanical
stability of the lumbar spine.
Gracovetsky et al. (1981)
Core expanded from
musculoskeletal models of spinal
stability to studies focused on core
muscle activity and lower back pain.
Hodges and Richardson (1996)
Core will be considered all of the
musculature of the thorax, abdominal
cavity, and pelvis that play a role in
controlling the position of the trunk/pelvis
complex and perhaps, the transfer of
power between the upper and lower
extremity.
(McGill et al. 2003)
What is the core?
What is the core made to do?
Anti-rotation exercises
should prevent your spine
from rotation or twisting.
Anti-Extension/Flexion exercises
should resist extension/flexion
through the lumbar spine.
Anti-lateral flexion
exercises should
resist side bending.
Core stability is the ability to
lock the core/torso/pelvis in a
neutral position
Dr. Stuart McGill
The well-trained core is
essential for optimal
performance
Crunches
The spine discs only have
so many numbers of bends
before they damage
The lumbar spine isn't designed
for a lot of movement;
roughly 13 degrees total
(0-2 degrees per segment).
Stiffening>Drawing in
The core musculature
functions differently than the
limb musculature in that core
muscles often cocontract,
stiffening the torso such that
all muscles become
synergists
Endurance >Strength
Stages of progressive exercise design:
1. Corrective and therapeutic exercise
2. Groove appropriate and perfect motion and motor patterns
3. Build whole-body and joint stability (mobility at some joints
such as the hips and stability through the lumbar/core region)
4. Increase endurance
For occupational/athletic clients:
5. Build strength
6. Develop speed, power, and agility
What is the best way
to training the core?
EFFECT OF LONG-TERM ISOMETRIC
TRAINING ON CORE/TORSO STIFFNESS
BENJAMIN C. Y. LEE AND STUART M. MCGILL
Spine Biomechanics Laboratory, Department of Kinesiology, Faculty of Kinesiology, University
of Waterloo, Waterloo, Ontario, Canada
VOLUME 29 | NUMBER 6 | JUNE 2015 |
Effectiveness of
isometric vs. dynamic
core training methods
Conclusion
The isometric exercise approach
was superior in enhancing torso
stiffness over the dynamic
approach in a 6-week trial. Both
the naive and savvy groups
responded similarly to training.
Which core exercises
for tennis players?
Demonstration
and progression of core
exercises.
Farmer’s walks
&
Suitcase
carries
Medball throws
•
Open stance
•
Close stance
•
Slams
•
Throws alternating sides
•
Throws after movement to a spot
Exercises
•
TRX push ups
•
TRX row
•
Straight arm pull down
•
Standing one arm
cable press
•
Swiss ball push ups
Turkish Get Up
How to implement them
effectively into your
program?
When and where?
•
Separately at the end of a session
•
Part of the dynamic warm-up
•
Making it part of the training program
•
Combined with conditioning
“ultimate back health comes from not doing
too much or too little”.
–Dr. McGill
Thank you!
To contact me:
[email protected]
Twitter: @deaner99