Dynamic Balance - Part II

Methods for improving Dynamic Balance

By Steve Green - Fitness & Conditioning consultant to LTA. Former fitness & conditioning coach to Tim Henman and Greg Rusedski

The execution of a stroke in tennis is reliant on smooth coordination of the many joints that are involved in the skeletal-chain. Many diverse training methods are used by coaches/athletic-trainers in an attempt to improve upon ones 'shape' or 'the way they hit the ball'. Often these methods include one of two common mistakes:

1. Training often underemphasizes the need to train the 'body' in its entirity. Moreoften, limbs are trained in isolation making the transition into on-court performance less effective.
2. The fast dynamic nature of training although important and specific to much of what we do on-court, neglects to train the body's all-important stablizing mechanisms/muscles required for controlled dynamic balance.

This article aims to provide the coach/player with some alternative training exercises that if repeatedly done well can offer an effective way of training the co-ordination chain whilst at the same time strengthening the essential mechanisms, which give the player the balance to execute the most powerful of strokes under control. In addition, these exercise can be used to complement physio-rehabilitation or be used as a preventative measure for future kinetic chain injury.

This article is the second in a series of three, Part I introduced four low/moderate intensity exercises that could be performed as part of a warm-up or as a training session in its own right. This articles shows 4 additional exercises that along with those outlined in Part I go towards improving ones dynamic balance.

Exercise 5 (Core muscles, rotation, lower limb joint stabilising). This exercise will develop greater dynamic balance on shots where the player is forced to lean/lunge forward at the point of contact (i.e. short/low ball pickup, low/half volleys).

• Be aware of the whole kinetic chain being involved, particuarly mid-section.
• Emphasis slow movements
• Feel loose at the knees

Exercise 6 (Lower Limb joints, lower back, stabilizing core muscles). This exercise is great for developing strength/dynamic balance on the wide (open stance) ball

• Start in neutral position (weight evenly spread on right/left leg, legs relaxed/bent)
• Transfer weight to left side whilst maintaing good posture
• Do not allow shoulder to fall forward or collapse to the side
• Hold for the count of two
• Using left leg transfer weight to the right side whilst keeping good posture
• Make sure that the exercise is performed slowly under control

Exercise 7 (Trunk/Hip Stabilizers) A fantastic exercise that will develop balance/strength on the pivot/anchor leg

• Begin in neutral stance legs slighty bent
• Transfer centre of gravity over left leg
• Slowly, internally rotate knee
• Maintain good posture throughout
• Advanced : Perform exercise as above, with left foot extended up on the toes
• Repeat with right leg

Exercise 8 (Trunk/Hip Stabilizers) A fantastic exercise that will develop balance/strength on the pivot/anchor leg

• Begin in neutral stance legs slighty bent
• Transfer centre of gravity over left leg
• Slowly, externally rotate knee
• Maintain good posture throughout
• Advanced : Perform exercise as above, with left foot extended up on the toes
• Repeat with right leg

You can find more information about the training methods shown here by visiting www.stevegreenfitness.co.uk

Steve Green has been involved in the highest levels of sport, as an Olympic athlete, a coach and fitness & conditioning expert, for more than 30 years. These talents, skills, knowledge and experiences enable Steve to plan and deliver improvements in the performance of individuals and teams be they ordinary individuals and groups looking to improve their health and fitness to world-class athletes.

Procompare/Steve Green would like to thank Appetti indoor tennis centres for their assistance in the making of this article.