Did you know one in five people over the age of 65 are at risk of falling? Avoid this drama with stronger bones, good posture, and stronger muscles!
For this month’s article I want to highlight the importance of strength training. Many athletes, recreational or otherwise, incorporate some variance into their training protocols. A balanced program is essential to stay injury-free and healthy for ongoing success in your endeavors, however, a good strength base is a key foundation to improve performance from a wide range of activities.
Yoga and swimming, for example, need a strong core to allow support to hold a streamline position. Tennis, squash, and racquetball require you to move thoroughly and get lower to the ground if you are to be consistent. This technical requirement means we must focus on some level of leg strength along with core strength to play better.
If you’ve ever taken a tennis lesson with me, you might have heard the idea of playing, “with a bucket of water on your head.” This idea of not letting the water tip out helps you maintain balance, keeping your core ‘straight’ or upright while you move to load up your legs by getting low. This theory applies to everyone if you want to play better tennis.
To achieve this strength, you should incorporate some strength training into your regimen.
Using either bodyweight, machines, or free weights depending on your experience and fitness level, aim to be able to hold a seated position for 30 seconds. Work with weights to develop this base strength through squats, lunges and step-ups onto a raised platform. With those three exercises you are on your way to not only being stronger but having healthier bones. You will be able to get down to lower balls and be fighting the bone degenerative disease, osteoporosis, at the same time. After just one month of training, most players don’t notice the effort it once took to support themselves and movement occurs more naturally.
Talk to us in the weight room and we’ll show you how to build your strength safely!
M.S., C.S.C.S, C-EP WRAC Head Tennis Pro
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