Tennis Players Pilates
Pilates is a discipline that promotes control, precision and focus; the same can be said for the game of tennis. Therefore Pilates and Tennis are the perfect match! Welcome to Tennis Players Pilates.
The benefits of Pilates for Tennis:
- More power
- Enhanced flexibility and balance
- Improved mental focus
- Injury prevention
Below are some exercises to progress your Pilates for Tennis.
ARM OPENINGS WITH SPIKEY BALL
Aim: To mobilise upper spine and improve scapular control.
· On your side with feet, knees and hips stacked. Head supported onto a towel, arms lengthened palm to palm. Place a spikey ball behind your back just below the shoulder blade
· With the breath out, take the top arm up and over keeping your hips facing forward, feel the stretch along your spine
· Go as far as you are able to, keeping your arm stacked over your shoulder, then take a deep breath in
· Return to the palm to palm position with the out breath
SHOULDER BRIDGE ALONG THE FOAM ROLLER
Aim: Works on your centre and gluts control, as well as mobilising the spine and working on your scapular control by bringing in arm pulses. Lay on your back on the foam roller
· Roll up into your shoulder bridge position, pushing the knees away. Feel the pressure from the foam roller mobilising through your spine as you roll up
· Once you have gone as far as you can, take a deep breath in; and slowly lower down one segment at a time on to the roller
· To progress, hold the position and bring in “hundreds” pulses with arms
GYM BALL: THORACIC ROTATION WITH WEIGHTS
Aim: To work on your centre and gluts control; trunk rotation and shoulder control.
· Sitting on the ball, roll down so your shoulders are supported on to the ball
· Keep your pelvis level working hard through the centre and gluts
· Take your arms up to 90° with weights in each hand
With control from your centre, take both arms over, rotating the upper trunk with the out breath. On the in breath, return to the centre and repeat on the opposite side.
BALANCE ON WOBBLE DISK; THERABAND TO WORK ON DUMB WAITER TO CLEOPATRA
Aim: Focus, balance, control and shoulder girdle control.
Standing on the wobble disk; use your centre to keep control and balance. Have the band around your back; into the palms
Keeping the elbow in, turn your palms out to the side, feeling the
stretch into the band
Then push your arms out, rolling the palms down
Bring your elbows back in and return to the start position
OBLIQUE ROLL UP
In sitting, with your knees folded, and the band looped around your feet
Work from the centre to roll into a deep C curve with your lumbar spine
Then, holding control, stretch into the band to rotate out to one side with your trunk
That was Tennis Players Pilates the 2nd Set
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