SPORT SCIENCE - Professional Tennis Registry

Exercises to Strengthen/Stabilize Core and Hip/GlutesCore exercises are quite abundant, and can be found on the internet or in many exercisebooks. The following are a few of the more interesting exercises. Many coaches and playersalready know crunches, bicycles and planks that strengthen the core. Directly below the coreare the hips and glutes, which often can be weak in tennis player. Some exercises thatstrengthen the glutes include the Kneeling Superdog (Bird Dog) (see Page 54) and theMonster Walk (see Page 60). An athlete who is weak in the hips or glutes will struggle withthe Monster Walk or Glute/Hip Bridges (see Page 54). Another exercise, the Single LegJump to Romanian Deadlift (see Page 64), is provided in the section to strengthen the serve.Side Plank with Hip AbductionLying on right side, place right elbow under shoulder. Keep body in a straight line,tightening core and glutes. Raise right hip off the ground until straight with spine. Holdwhile lifting left leg up and down, keeping knees straight. Keep foot dorsiflexed throughoutexercise (10 to 15 reps). Left arm may point straight to sky. Maintain a slow controlledtempo. Switch sides.PTR Practical On Court Applications for Sport Science 52