Dynamic Balance - Part III

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. More often, 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 final article 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. Part II provided 4 additional exercises that along with those outlined in Part I went towards improving ones dynamic balance. This article brings the series to a close by brininging in exercises requiring a greater range of motion and therefore the need for increased dynamic balance.

 

Exercise 9 (Core muscles as stabilizers/rotators). This exercise will develop greater dynamic balance on shots where the player is forced to play the shoton the outer limits of their ideal point of contact (i.e. wide ball or a tough lob).

• Although there is a large range of motion from the shoulder joint, the core musculature is still able to maintain good posture/alignment. If this was not the case hip/shoulder rotation would be severly affected resulting in an overuse injury in muscle tissue that is innapropriately called upon i.e. the lower back.
• Emphasis smooth rotation of the torso whilst not allowing the shoulder(s) to drop.
• Feel loose at the knees.

 

 

Exercise 10 (Lower Limb joints, 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)
• Rotate to left side whilst lowering the bar. Emphasize the use of the legs rather than any tilt/lean of the torso to get the bar to a low position.
• Allow the bar to continue on its path in a smooth and controlled manner.
• Repeat the pattern on the right side so the shoulders performs a a full rotation.

 

 

Exercise 11 (Shoulder Rotators, Shoulder girdle Stabilizers) A fantastic exercise that will develop flexibility/muscular endurance of the important rotators muscles of the shoulder and wrist.

• Begin in neutral stance legs slighty bent
• Grasping the bar with the arm extended in front move the arm in a small figure of eight.
• Whilst moving the arm in a small figure of eight rotate the bar using both shoulder and wrist rotator muscles.
• Maintain good posture throughout.

 

 

Exercise 12 (Hip/Knee Stabilizers) An important exercise that will develop balance/flexibility in the lower limbs.

• Begin in neutral stance legs slighty bent
• Smoothly raise left leg over the bar (partner assisted).
• The leg should follow a circular path to increase the length of time the stabilizing leg has to work and to also maintain a good Range of movement in the hip joint.
• Maintain good posture throughout
• 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.