Cross-Training Series: How HSM | Core Can Improve Your Tennis Game


“Tennis: the most perfect combination of athleticism, artistry, power, style, and wit.” -Martin Amis

Whether you play competitively or recreationally, you can’t go wrong by cross-training to improve your tennis game. Become more athletic than ever by working the megaformer into your training routine at HSM | Core. Here’s how:
Build core strength to add power to your stroke:
As with many sports, core strength is the key to a solid tennis game. “Core strength ultimately determines the speed of your serve,” according to Philipp Halfmann, ATP tennis touring coach. Every time you hit the ball — whether it’s a serve or a groundstroke — the energy you use comes from your “kinetic chain.” The kinetic chain is made up of a leg drive; rotation of the trunk (core); upper arm elevation; forearm extension, upper arm internal rotation and forearm pronation; and hand flexion. The stronger your core, the less energy you waste (“energy leakage”) as your stroke moves through the kinetic chain, and the more forceful your stroke will be! Using the megaformer consistently just 3-4 times per week will add power to your serves and strokes and improve your tennis game like nothing else.
Improve balance and stability to improve on-court performance:
Balance and stability are mega-important to a player’s tennis game. Better balance and stability improve the speed economy of a player, helping waste less energy during the stroke and strike the ball with more power. Implementing balance and stability exercises into your workout routine will improve your agility on the court, allowing you to change direction quicker and hit the ball that many more times. The moving carriage on the megaformer forces you to stabilize yourself throughout the entire 40-minute workout, building stabilizer strengths and improving balance. Athletes are only as strong as their weakest link — so, by adding stability training to your workouts, you can increase stabilizer strengths and perform better on the court!
Increase flexibility to stay injury-free:
Flexibility is often overlooked when it comes to training for tennis. A lack of flexibility can put tennis players at risk for injury and other issues due to muscular imbalances — especially at the shoulder, since one shoulder of a tennis player is almost always more muscular than the other. Other issues can stem from imbalances in the trunk and hip musculature, causing poor posture and eventually back or knee pain. Increasing flexibility reduces tension, helps muscle relaxation, aids in recovery after a game and improves joint health. Using the megaformer’s lengthening exercises to incorporate flexibility training into your regimen will keep you flexible, healthy and able to continue enjoying tennis for years to come.
Incorporating HSM | Core into your tennis training routine will add power to your stroke, improve stability and agility on the court and increase flexibility to keep you injury-free. Sign up for class here!