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[I187]Improve Your Tennis Game
by Craig Lepage, Cra

Similar to other sports, people spend countless hours practicing technique trying to better their game. What most people are un-aware of is that their true potential to excel is being hampered by what is often referred to as muscle imbalance. Muscle imbalances are postural deficiencies that will cause faulty movement patterns, discomfort or even pain during activities such as tennis.

When one group of muscles is tight and shortened the opposing muscle group becomes weak and lengthened creating a postural imbalance. By stretching the tight muscles and strengthening the weak lengthened muscles we are able to correct the postural deficiencies and perform at our true potential with much less probability of injury.

Unleash your true tennis playing potential by correcting the following common postural deficiencies.

Forward Head Position 

Anterior (front) neck muscles (tight/shortened) - Stretch

Posterior (rear) neck muscles (weak/lengthened) – Strengthen

Rounded Forward Shoulders

Pectoral (chest) muscles (tight/shortened) - Stretch

Rhomboid (upper middle back) muscles (weak/lengthened) – Strengthen

Anterior Pelvic Tilt

Illiopsoas (hip flexor) muscles (tight/shortened) – Stretch

Quadriceps (front thigh) muscles (tight/shortened) – Stretch

Gluteal (buttocks) muscles (weakness) – Strengthen

Core Strength

In addition to muscle imbalances core strength plays a major role in the effectiveness of ones tennis game. The “core" of the body is often referred to as the “lumbo-pelvic hip complex" which consists of the pelvic floor muscles and the inner abdominal muscles. These muscles stabilize the spine during multi-planer functional movements such as tennis.

Some core strength exercises include:

  • Floor Bridges
  • Planks
  • Side Planks
  • Resistance Swings
  • Medicine Ball Toss
  • Etc.

A strong core coupled with a balanced posture will vastly improve ones tennis performance and greatly decrease the probability of injury.

A complete Tennis performance fitness program would consist of a corrective exercise program (posture balance), neuromuscular (joint stabilization) program, core stabilization program, strength program, and power program.

Today’s top athletes take part in similar fitness programs in order to compete at an elite level. Recreational athletes can take part in similar programs to also better their performance. If you would like more information about this article and article subjects similar to this one, please e-mail me at or visit us at .By Craig LePage, CSCS, NASM-CPT, President of FitnessProgramsPlus.com


Tennis puts stress and strain on your body. Tennis puts stress and strain on your nerves as well when you try to master it. Tennis can be difficult to master when you don't practice or you can't afford to join a pricey tennis club. Taking private tennis lessons can be very costly. Plus, it may feel like you spend most of your lessons retrieving tennis balls rather than hitting them. Despite these set backs, your tennis game can improve if you follow these six tips.

First make sure you have the appropriate equipment. How old is your tennis racquet? Is it wooden? If you have a wooden tennis racquet put it away, you will definitely need a graphite racquet instead. Why? The professionals use graphite racquets because they provide more power and have a larger hitting area. This combination makes it easier to hit a winning shot. Buying a graphite racquet will not break the bank as you can find them for as little as $20.

Start practicing by hitting against a board or tennis wall. You can find these unyielding "opponents" at public tennis courts. You can construct a hitting board at your home if you desire by placing a wooden board against a fence. The definite height and weight of the hitting board will force you to focus on accuracy. Try to hit 8-10 balls against the wall without missing. Once you have improved your conistency you are ready to face an opponent.

Your feet should not grow roots into the ground when you play tennis. Your feet should always be moving whether you are running for a shot or about to split step in response to your opponent's shot. The entire court needs to be covered and you better be ready to sprint to any part of the court at the drop of a hat. Often times beginning tennis players are caught out of position and hit a weak shot in return. Don't let this fault become part of your tennis game. Shuffle back to the center of the baseline between each shot.

Andre Agassi may use a two-handed backhand, but tennis is his job. Two-handed backhands can be limiting and are harder to master. Therefore, try using a one-handed backhand. You can reach for more types of shots and not worry about a ball jamming up into your chest. A one-handed backhand is a good addition to any tennis player's game.

Have a game face and show no emotion. If you become angry during the match your opponent will know that they are in your head. An emotional tennis player tends to hit the ball in the net and out in frustration. Take a moment to breathe. Tennis is a game of accuracy and consistency. Keep your emotions in check and you will rack up wins.

Should you hit the ball hard and flat or with spin? Spin is in. Spin can take time and effort to learn, but it is well worth it. Spin is a sign of an advanced player. Spin requires thinking and placing topsin or backspin on the tennis ball. Your follow through is different and the ball bounces in a different fashion. Spin helps you to trick your opponent as a ball that looks like it is going out spins right in on the baseline. Watch the professional tennis players. They all use spin.

Tennis will help you to improve your fitness level and have fun at the same time. You can also improve your hand-eye coordination. Tennis can be mastered if you add the steps listed in your tennis training program. Have fun on the court and watch your number of winning shots go through the roof.
Article Source : Pg. 159

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Both Craig Lepage & Graeme Notting are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Craig Lepage has sinced written about articles on various topics from Lose Weight, Health and Fitness. Craig is the President of Fitness Programs Plus and a website that offers printable fitness programs, audio interviews/clip. Craig Lepage's top article generates over 3600 views. to your Favourites.

Graeme Notting has sinced written about articles on various topics from Fitness, Recreation and Sports. About the author: Graeme Notting is the your host at , the best place on the internet when you're after fresh up to date advice and comment to do with Tennis. For. Graeme Notting's top article generates over 590 views. to your Favourites.
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